How much protein is needed in the diet?

Many people often wonder whether the body really needs protein.

First of all it gives energy and at the same time promotes bone and muscle recovery. At the same time, he helps in the formation and regeneration of cellsTherefore, when trying to increase the amount of protein in the body, we must make a list of products that will help us. What foods contain protein:

1) chicken breast

2) egg

3) fish

4) shrimp

5) pork

6) minced meat or soy shashlik

7) beans

8) yogurt

9) lean beef

10) cottage cheese.

However, did you know that, for example, 100 grams of chicken breast contains only 30(!) grams of protein. And you thought it was all 100? Amount of protein per 100 g of product:

• In chicken liver – 16.9 g,
• in cottage cheese – 17-19 g,
• in eggs – 12.7 g,
• in green peas – 5.2 g,
• in squid – 18 g,
• in buckwheat – 13 gr.

How to Know How Much Protein You Need Daily

If you weigh 180 to 185 pounds and want to maintain that weight, you should eat 100 to 130 grams of protein per day. That's six palm-sized servings of protein-rich foods. To achieve that amount, Include chicken, salmon, pork, shellfish and lamb in your diet. Remember that 100 grams of product (chicken breast) is not 100 grams of protein!

What are the signs that the body has a protein deficiency?

First of all, especially in men involved in sports and physical exercise, the symptom is weight loss, as well as muscle weakness, a strong feeling of fatigue. Of course Most people don't need to worry about their protein intake. However, strict vegetarians and older adults should be aware of the signs of deficiency.

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