단백질보충제 The consumption of protein varies widely across cultures, countries, and even individuals. Many factors, such as location, culture, and tradition, play a role in how much people consume. Researchers have focused on the consequences of both over and under-consumption, both of which have negative effects on the health of people. People need more 단백질보충제 protein during certain times of life, including growth and development. Children and pregnant women are among those who have higher protein needs. Also, people with increased protein catabolism may require a higher protein intake than others.
Lean body mass is the best way to measure protein intake
The best way to determine how much protein you need is to measure your lean body mass (LBM). Your lean body mass is your total body weight minus your body fat. You can easily calculate your LBM using a scale in your home. You can also check your body fat percentage.
A typical person needs about 50 grams of protein a day, or about one gram of protein per pound of body weight. But you should take into account your weight and height, which can change your need for protein. For example, someone who weighs 80 kilos will need more protein than a person who weighs 200 kilos.
2.2g of protein per kg of lean body mass is plenty
Most bodybuilders and fitness enthusiasts agree that 2.2 grams of protein per kilogram of lean body mass is sufficient. However, protein intake can vary depending on age, fitness level and overall body composition goals. Some trainers recommend lower intakes than 2.2 grams per kilogram of lean body mass. For recreational exercisers, 1.6 grams of protein per kilogram is sufficient, while people with higher protein needs should aim for higher intakes.
In general, more protein is better for active people and athletes. The current recommended protein intake ranges from 1.2 to 2.2 grams per kilogram of lean body mass, but the International Society of Sports Nutrition recommends a range of 1.4 to 2.0 grams per kilogram of lean body mass. While these levels are high, they aren’t harmful and will improve recovery from exercise. However, vegans and vegetarians may need to take extra care to get the protein they need. In these cases, plant-based protein powder can help.
1.2g of protein per kg of lean body mass
According to studies, consuming between 1.2g and 1.5g of protein per kg of lean body weight helps people lose fat. However, 단백질보충제 the recommended daily intake for lean body mass is much lower in people with low lean body mass. An obese man of 135kg would require 270g of protein daily. That would be the equivalent of ten chicken breasts! Most studies show little benefit from consuming more protein than this.
However, some people might believe that eating more protein will lead to more muscle growth. However, this is not true. Despite popular belief, over-eating protein can actually be counterproductive for body builders. It increases satiety and thermic effect of feeding, which may inhibit the production of muscle.
1.7g of protein per kg of lean body mass is too much
The amount of protein you should eat per pound of lean body mass is a complex subject. Various studies suggest different amounts based on your age, fitness level, and nutrition goals. Some experts recommend consuming 1.6g of protein per pound of lean body mass while others recommend a slightly higher amount.
Studies have shown that an excess of protein does not necessarily promote muscle growth. Overeating protein is not a bad thing, but it is not a good idea. It increases the satiety effect and can impair muscle growth. In addition, it also increases the thermic effect of feeding, which can hinder bodybuilding.
According to the American College of Sports Medicine, a healthy adult should consume 1.2 to 1.7 grams of protein per kilogram of lean body mass (LBM) per day. However, some people can benefit from higher intakes of protein, which may be necessary for muscle growth and development.
1.7g of protein per kg is too much for an active 40-year-old
While the RDA for protein is the same for older adults, some experts are recommending a higher intake. According to the PROT-AGE study group, older adults should consume 1.0-1.2 grams of protein per kilogram of body weight each day, depending on their physical activity. Those who exercise regularly need higher intakes than those who do not.
The Institute of Medicine recommends consuming 0.8 g of protein per kilogram of body weight per day. For example, a 130-pound woman should aim to consume 47 g of protein per day, while a 150-pound man should eat 54 g.