proteins for performance
While preparing for sport events I tend to increase the protein supplementation. But how much and how often should i supplement no to waste it. During yet another the research i came across an interesting article on Mayo Clinic website. Below are the key takeaways. I’ve decided to keep it here for my future reference.
- The healthiest protein options are plant sources, such as soy, nuts, seeds, beans and lentils. But lean meats, such as skinless, white-meat chicken or turkey; a variety of fish or seafood; egg whites; and low-fat dairy are also excellent protein sources.
- The body can’t store protein, so once your needs are met, any extra is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.
- Extra protein intake also can lead to elevated blood lipids and heart disease because many high-protein foods you eat are high in total and saturated fat. Excess protein intake, which can tax the kidneys, poses an additional risk to people predisposed to kidney disease.
- Anywhere from 10% to 35% of your calories should come from protein. So, if your needs are 2,000 calories, that’s 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person weighing 165 pounds, or 75 kilograms, should consume 60 grams of protein daily.
- People who exercise regularly have higher protein needs, about 1.1–1.5 grams per kilogram of body weight. People who regularly lift weights or are training for a running or cycling event need 1.2–1.7 grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.
- Once you reach ages 40–50, sarcopenia, or loss of muscle mass, begins to set in. To prevent it and maintain independence and quality of life, your protein needs increase to about 1–1.2 grams per kilogram body weight or 75–90 grams per day for a 75-kilogram person.
- General recommendations are to consume 15–30 grams of protein at each meal. Studies show higher intakes — more than 40 grams — in one sitting are no more beneficial than the recommended 15–30 grams at one time.
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