How Much Weight Can The Average Person Carry In Kg Protein and Protein Supplements – When is it Too Much of a Good Thing?

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Protein and Protein Supplements – When is it Too Much of a Good Thing?

There is no doubt that protein is an essential nutrient. However, the amount of protein the average person actually needs is debatable. Some say we need more – but it plays such an important role in all aspects of health that protein should be the main focus of our daily diet. Some also say that protein, regardless of its source, should be limited to 35% or less of daily calories. There are also those who say that not only the amount of protein in general should be limited but also the type of protein should be limited. The simplest answer to the question of how much protein you really need is this: it depends.

Factors that affect how much protein you need

The amount of protein you really need to eat varies from person to person based on:

– Body weight

– male and female

– The level of exercise and activity

– General health condition

Everyone knows that how much you weigh will change your overall nutritional needs. Of course, a 250-pound man generally needs more food to maintain his current weight than a 150-pound man or a 150-pound woman for that matter. To determine how many calories you actually need to eat to stay healthy, maintain your current weight or lose weight, you need to calculate your basal metabolic rate (BMR) and your activity level. The formula for doing this is very general and can be divided into several points, so if you can decide professionally, do it.

To get your estimated BMR:

– Increase your desired weight by 8 kilos and add 200. For example, if a woman wants to weigh 140 kilos, 140 x 8=1120 +200= 1320.

To find out how many calories you burn from regular physical activity:

– Increase the number of minutes spent walking by 4

– Increase the number of cardio and strength exercises by 8

Finally, to find out how many calories you should be eating per day:

– Add the number you get from the BMR formula to the number you get from your activity level. To lose weight of one kilogram per week, a healthy and achievable rate, a total of 500 is lost. If the number is less than 1000, consult a doctor.

(Source for all formulas: You On a Diet, the Owner’s Guide to Waist Management. Roizen, MD and Oz, MD)

The average person usually needs around 30-35% of their daily calories from healthy protein sources, which again, varies depending on how many calories you actually need. Healthy sources of protein include low-fat animal proteins, such as chicken, turkey, some beef, low-fat milk, and cheese. In addition, plant protein sources are healthier and lower in calories. Another option is to add a protein supplement or other supplemental source to your diet, so that you get the right amount of protein without the extra unnecessary calories each day.

Gender and age for protein requirements

Men need more protein than women, however, this may have to do with the fact that they are larger and tend to weigh more rather than needing more protein. However, some protein needs may change with age, especially when metabolism changes and the body begins to lose weight. The type of protein needed by adults can also change, so many need sources that are easy to digest and metabolize. If it has become difficult to manage meat sources, plant proteins can be substituted. In addition, older adults are perfect candidates for liquid protein shots.

Exercise level and activity

The actual amount of exercise you get each day can have a big impact on how much protein you actually need. We’ve all seen the big jars of whey protein powder in health food stores and other areas. Some people may think that this is what protein is, because they may not realize that there are many sources of protein, including food sources. Protein is used by the body in many ways, including building, repairing and maintaining lean muscle, however, not all protein consumed will become muscle.

The misconception that the more protein you eat means the more muscle you’ll build is common, but it’s simply wrong. If you eat more of any type of nutrient, whatever it is, you won’t build lean muscle, you’ll gain weight, period. We increase the food and nutrients needed to burn what we eat. We lose weight by burning more than we take in. We do this by increasing circulation. This is why it is important to include exercise in any weight loss plan or effort.

A sedentary person will have a minimum protein requirement, perhaps 4 grams per pound of body weight. Those who do light to moderate exercise may increase their needs to .5-.8 grams per pound of body weight. Vigorous exercisers may need a complete gram of protein per pound of body weight, with vigorous exercise defined as moderate to vigorous exercise for 30-60 minutes at least four days or more than every week.

Bodybuilders, especially those who have doubled their body size, need more protein per pound of body weight, but no more than 1.5 grams per pound. It should be said again that body builders do not get big because of too much protein. They do it because of their genetics and a lot of effort in exercising, along with a good and balanced diet.

General health condition

For a normal healthy person, the amount of protein they need varies between .4 grams per kilogram of body weight and 1 gram. Once you know how much protein you need each day, you can begin to create a proper eating plan that provides the right foods and healthy proteins for your body’s needs. However, there are some conditions that may require additional protein for a short period of time. These conditions include:

– Illness, especially fever

– Accident or accident

– May

– Those who have recovered from any surgery

The conclusion

Protein is an essential nutrient, used in a variety of body functions. Not only does protein help build lean muscle, it is essential for every cell in the body. Proteins are converted into enzymes that are used to catalyze biochemical reactions. These reactions are used to transport chemicals across membranes and through the blood to all parts of the body.

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