How Much Protein Should We Consume Daily?

Günlük protein tüketimi, yaş, cinsiyet, genel sağlık durumu, egzersiz yapıp yapmadığı, antrenman yoğunluğu ve bireysel ihtiyaçlara göre değişir. 

Hangi protein türünü tüketmeliyiz? 

There are two types of protein sources. Animal proteins and plant proteins. Animal proteins are complete protein sources and provide all the essential amino acids the body needs in a balanced manner. Amino acids support liver health and help remove toxins. Animal proteins generally have higher biological value. It consists of health-promoting ingredients such as plant proteins, fiber and antioxidants, and is generally lower in saturated fat. Vegetable proteins may be deficient in some amino acids. Therefore, consuming two types of protein in a balanced way ensures that the body gets all the nutrients it needs and keeps us healthy.

As for which type of protein we should take more or less of; This situation varies depending on the factors mentioned above, age, general health condition, training intensity, etc.

It is important that the protein we consume is from clean sources and not industrial. While quality protein has positive contributions to our body and health in terms of bioavailability (better absorption and use of proteins by the body) and nutritional values, consuming low-quality, unclean-source proteins can reduce the quality of nutrition and cause digestive and health problems. Insufficient intake of proteins is effective in deteriorating general health.

Proteins, which are the building blocks of body tissues, are also a source of energy. Proteins provide 4 calories of energy per gram. This ratio is the same as carbohydrates but lower than fats. Fats provide 9 calories of energy per gram.

The most important animal protein sources are red and white meat, fish, seafood, eggs, cheese and yogurt.

The most important plant-based protein sources are lentils, chickpeas, beans, peas, quinoa, chia seeds, almonds, walnuts, pumpkin seeds, sunflower seeds, hazelnuts, oats, bulgur, brown rice, spinach, broccoli and green leafy vegetables.

Günlük protein ihtiyacı şu şekilde hesaplanır. 

For example, the daily protein requirement of an adult who weighs 60 kilos and does not do sports or exercise is,

60kg *0.8g/kg=48 gramdır. 

Throw away,

The daily protein requirement of a speed and strength training adult weighing 70 kilos is,

70kg*2g/kg=140 grams.

Although protein intake varies from person to person, average and recommended values are as follows.

1.Those who do not do sports and exercise (sedentaries): Average adults, 0.8 -1.0 grams per kilogram,

2. Adults who do light sports and exercise should consume 1.0-1.2 grams per kilogram of body weight,

3.Dayanıklılık sporcularında vücut ağırlığının kilogramı başına 1.2-1.4 gram, 

4. 1.2-2 grams per kilogram of body weight for half marathon and 15 km runners,

5.1.3-1.8 grams per kilogram of body weight for marathon runners,

6. 1.5-1.8 grams per kilogram of body weight in well-trained cyclists,

7. Weight athletes and intense exercisers 1.6-2.2 grams per kilogram of body weight,

8. 2 grams per kilogram of body weight for speed and strength athletes,

9.Swimmers 1.2-2 grams per kilogram of body weight,

10.Elderly people (over 65 years old) 1.0-1.2 grams per kilogram of body weight,

11.Young men (11-18 years old) approximately 52 grams per kilogram of body weight,

12.Teenage girls (11-18) should get approximately 46 grams of protein per kilogram of body weight.

Beslenme ve protein alımı gibi hayatın her alanında, kendi dengenizi bulabilmeniz dileğiyle.