Fats, carbohydrates and proteins. Those are the three macronutrients that we must take into account to configure our daily diet and diet. It is something that belongs in the public domain, but sometimes we do not do our part to take the necessary amounts. And really, it is very easy to know how many proteins we should take a day.
Proteins are essential for the proper functioning of our body since they are chains of amino acids that perform different functions in our body, such as tissue creation, growth and muscle mass. In addition, proteins have a “satiating” effect, especially if they are taken at breakfast, which helps us control what we eat throughout the day.
Now, how many proteins do you have to eat throughout the day? Over the years, several studies have appeared that state that you should ingest between 1 gram and 1.8 grams per kilo of body weight. However, little by little the spectrum is opening more and more.
Affirming emphatically what is the daily amount of protein that we must ingest is something that is not possible, at the moment, and that is that it depends a lot on each person and their characteristics. In other words, a sedentary person does not need the same protein intake as a person who does sports, and this person does not need to take the same contribution as an elite athlete.
However, the current protein spectrum can be framed at 0.8 grams per kilogram of body weight, which is equivalent to 54.4 grams of protein per day for a person weighing 68 kilograms. That would be the minimum recommended by ACSM, but most dietitians recommend about 1.2 grams of protein per day , which is equivalent to about 82 grams of protein daily for that 68-pound person
That as a minimum and for a person who carries out a normal life, without the need for sports. If you want to build muscle, you would have to increase between 0.5 grams and 0.8 grams that protein contribution to form muscle tissue satisfactorily, since during high-intensity exercise the muscle microfibers and protein “break down” It helps us repair them and make them grow.
It is best to speak to a dietitian, who will do a detailed study of each case, but currently, the daily protein recommendation is 1.2 grams per body weight, a fairly simple account to make.