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How many people actually get it wrong? The correct way to eat protein

In recent years, protein has been attracting attention not only for those who train hard, but also for dieting and frailty prevention. According to a survey conducted in 2021 by Internet research company My Boscom Co., Ltd. among people in their teens to 70s, it can be seen that awareness of protein is increasing regardless of age or gender. However, on the other hand, there are surprisingly few people who have correct knowledge about proteins.

Basic knowledge of proteins

Proteins are important constituents that “create the structure of the body” such as organs, skin, ligaments and tendons, bones and cartilage, blood vessels and lymph vessels, hair and nails. It is known that there are essential functions for sending (Note 1). ・Helps chemical reactions in the body as an enzyme ・Transmits information as a hormone ・Protects the body as an immune antibody However, the required amount of protein, the timing of intake, and points to be careful about are different. From here, I will explain how to take protein according to each purpose.

How to eat protein: Body building for men

◆Balanced meals First of all, it is basic to eat three meals, breakfast, lunch and dinner, according to the “Meal Balance Guide”. If you eat main dishes such as meat, seafood, eggs, and soybean products at every meal, protein deficiency will not occur unless you are an athlete who exercises at a very high intensity for a long time. ◆Estimated amount of protein Estimated amount of protein you want to take in a day is 1.4 to 1.6 g/kg body weight/day. There are data (Note 2) that show that resistance exercise (strength training) people who consume more than 1.62g/kg body weight/day of protein do not gain muscle any more, there is also a lot of data that even if it is less than that, it will not be insufficient. ◆ Eat foods that are not refined as much as possible Unrefined foods contain vitamins and minerals that help metabolism, as well as dietary fiber, antioxidants, and many other ingredients that contribute to health. If you can’t get enough of the main dish, there’s no problem with adding one additional food such as powdered protein, protein-enriched snacks, beverages, or yogurt. As for the amount, add 10 to 20 g of protein per meal as a guide. * Refinement: To modify raw materials and crude products to make them pure. In addition, it must be highly pure by removing impurities. ◆Performing resistance exercise (strength training) What is more important than ingesting the required amount of protein is resistance exercise, which puts a load on the muscles. Without this, you will not gain muscle mass. If sufficient muscle stimulation is not effective, it may be a good idea to supplement with protein. However, since the amount of protein that can be absorbed at one time is limited, it is recommended to take 15-20g of protein twice a day as a snack. It is basic to eat three meals, breakfast, lunch and dinner, according to the “ Meal Balance Guide ”. If you eat main dishes such as meat, seafood, eggs, and soybean products at every meal, protein deficiency will not occur unless you are an athlete who exercises at a very high intensity for a long time. ◆Estimated amount of protein Estimated amount of protein you want to take in a day is 1.4 to 1.6 g/kg body weight/day. There are data (Note 2) that show that resistance exercise (strength training) people who consume more than 1.62g/kg body weight/day of protein do not gain muscle any more, There is also a lot of data that even if it is less than that, it will not be insufficient. ◆ Eat foods that are not refined as much as possible Unrefined foods contain vitamins and minerals that help metabolism, as well as dietary fiber, antioxidants, and many other ingredients that contribute to health. If you can’t get enough of the main dish, there’s no problem with adding one additional food such as powdered protein, protein-enriched snacks, beverages, or yogurt. As for the amount, add 10 to 20 g of protein per meal as a guide. * Refinement: To modify raw materials and crude products to make them pure. In addition, it must be highly pure by removing impurities. ◆Performing resistance exercise (strength training) What is more important than ingesting the required amount of protein is resistance exercise, which puts a load on the muscles. Without this, you will not gain muscle mass. If sufficient muscle stimulation is not effective, it may be a good idea to supplement with protein. However, since the amount of protein that can be absorbed at one time is limited, it is recommended to take 15-20g of protein twice a day as a snack.

How to eat protein: diet for women

Energy intake is easy to reduce fat? ! The aim is to build a healthy body, and excessive dieting is strictly prohibited. The basis of dieting is to reduce energy intake and increase energy expenditure. Energy intake can be effectively reduced by either carbohydrates or fats, so it is good to decide what to reduce and how to reduce it according to your physical constitution, preferences, and usual eating habits. However, in the case of Japanese people, there are many people who prefer foods with a lot of carbohydrates, so many people may find it easier to reduce the proportion of fat. The amount of energy you need to lose depends on your weight, but losing more than 1% of your body weight per week increases your risk of muscle loss.

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