According to WHO recommendations
Surprisingly, the most common recommendations about the optimal amount of protein needed at day-end vary by a large percentage. For most people, according to the WHO, the recommended daily amount of protein ranges from:
However, these recommendations are far from the most common “uses” within the sports field . An active person, with a training of 3-5 sessions a week, where you even interact with cardio, possibly keeping the previous recommendation, in a short time you would see not only reduced muscle mass, but also optimal recovery and as well as your physical and sports performance.
The proteins perform essential tasks in our body , not only functions related to protein synthesis. In addition, through a correct protein intake, phenomena such as muscle recovery, sports performance and even fat loss can benefit .
According to recommendations for athletes
Therefore, we can establish the following recommendations on the amount of daily protein needed for healthy adults and sports:
This range will be the one with which we will “play” based on various factors and objectives:
Thus, in hypocaloric diets for fat loss , we will choose to approach the greater end,
In diets with volume targets , where we markedly increase the energy macronutrients, we would look for the lower end.
In the case of women , the recommendations are not very far away for men. But they start with a certain “handicap” as the hormonal factor, which forces certain strategies to optimize the “fitness” process.
The weight referred to as “body weight” really would not be the one that should be used, and instead, take the “lean weight”
For this, we would need to obtain the percentage of fat , and eliminate it from the total weight. This is obvious, since we do not want or consider fat as an element to increase, we perform the calculations on the current lean mass.
Protein Food Sources
In this list are listed the main protein sources that in any diet should not be missing :
- Fish (white fish, and blue, which incorporates omega-3 polyunsaturated fats)
- Veal (lean part)
- Pork (lean part such as loin …)
- Eggs (white is only protein, and the yolk also includes fats and where the micronutrients are concentrated)
- Whey or Whey Protein (high bioavailability protein)
- Casein (slow absorption protein with high percentage)
- Dairy (mostly semi-skimmed, or for extreme diets the skimmed version)
- Pea, Soy or Rice Protein (as a source of vegetable protein)
- Legumes, and if possible in combination with similar ones to complete aminograms, such as rice + peas)
- Nuts, almonds, peanuts (as a vegetable source, also provide polyunsaturated fats)