Proteins are a pillar of our dietbut also one of the most misunderstood nutrients. For years we have associated them almost exclusively with bodybuilders or hyper -protein diets, neglecting the fundamental role in daily health.
Today we know that proteins are not only used to “make muscles”, but also to lose weight effectively, preserve lean mass during aging, support the immune system, improve bone density and face delicate phases of female life and health.
Nevertheless, define the right daily protein intake It is not as simple as it seems, specifically if you have specific objectives.
What are (really) proteins
The proteins are essential macronutrients, composed of amino acid chains, which perform a multiplicity of biological functions. They do not just build muscles: they serve to build and repair fabrics, to produce enzymes and hormones, and to support practically any cellular function. In a sense, they represent the “bricks” of our body.
According to theEfsa (the European Food Safety Authority), The minimum protein needs for the healthy adult population is 0.83 grams per kilo of body weight per day. In simple words, a 60 kg woman should consume about 50 grams of proteins per day.
However, over the past few years, several studies have shown that Land protein needs can vary a lot from person to person; Based on age, lifestyle, biological sex and state of health.
The minimum value, based on survival needs and not health optimization, also becomes insufficient for those who have Specific health objectives; How to lose weight, increase muscle mass or face phases of life in which protein needs grows physiologically.
Here then why it is essential to review your protein contribution according to individual needs, listening to the body, but also relying on the most updated scientific data.
How many proteins are needed to lose weight
When you reduce calories to lose weight, it is easy to cut proteins even without realizing it: thus, however, you risk losing not only fat, but also lean muscle mass. In a weight loss path, proteins therefore become crucial: they help preserve muscles, increase the sense of satiety and improve metabolic efficiency.
According to research, a protein contribution between 1.2 and 1.6 grams per kilo of body weight per day can be effective to encourage fat loss while maintaining muscle mass. For a 60 kg woman, this translates into 72-96 grams of protein per day.
It is true, it is much more than it consumes in a traditional diet. Yet it is an achievable goal, especially if protein intake during the day is distributed. Therefore, the classic “two slices of bresaola” are not enough for dinner: it is necessary to start from breakfast, integrating protein sources with high biological value, such as eggs, Greek yogurt or legumes.
Another aspect not to be overlooked is the “thermogenesis induced by the diet”: between the three macronutrients, Proteins are those that require more energy to be digested, absorbed and metabolized. This means that, with the same calories, a diet richer in protein can slightly increase energy expenditure, further promoting weight loss.
How many proteins are needed to increase muscle mass
For those who train regularly with the aim of increasing muscle mass, protein needs grow further. The current guidelines suggest an included contribution Between 1.6 and 2.2 grams of protein per kilo of body weightbased on the level of physical activity and the intensity of training.
But it is not just a matter of how many proteins they take on: even the moment in which it consumes it can make a difference. Recent studies indicate that distribute proteins in a balanced way between the main mealsInstead of concentrating them all on a plate, it can improve muscle protein synthesis and optimize results.
Another often neglected aspect is the importance of quality of protein sources: those animals (eggs, meat, fish, dairy products) are complete, that is, they contain all the essential amino acids. But also vegetable sources, such as soy, quinoa, legumes, can provide excellent quality proteins, especially if combined with each other intelligently.
How many proteins are needed for daily well -being
Even those who do not have specific sports goals or are not on a diet can benefit from a greater protein contribution.
Over the years, in fact, the body meets a gradual reduction in muscle mass and bone density: a process known as sarcopeniawhich already begins around 40 and can accelerate with sedentary lifestyle, menopause or the absence of adequate nutritional stimuli. In this context, a protein intake higher than the minimum recommended, combined with regular physical activity, even light such as path or free body exercises, can contribute to slowing down the loss of muscles and improve the balance, strength and quality of life.
Proteins also play a crucial role in the processes of cell repair and in the response of the immune system, making them precious even in the presence of chronic pathologiesinflammatory states or convalescences. In all these situations, rather than a fashion or a “fitness” strategy, proteins become a real ally of daily well -being.
But there is more. Some studies indicate that a slightly hyperprote, well balanced diet can improve blood sugar, blood pressure and even mood. All this, of course, as long as you do not overlook the food variety, the fibers, the good fats and the overall balance of the diet.
How many proteins are needed for female health
Protein needs also change based on sex and, for women, they can vary considerably during the different physiological stages of existence.
For example, it is useful to know that protein metabolism varies slightly according to the hormonal phases which alternate during the menstrual cycle. In the luteal phase (i.e. after ovulation), the body tends to consume more energy and slightly increases muscle catabolism. In this period, therefore, a higher protein intake can encourage maintenance of lean mass and contribute to managing better hunger and energy levels. Nothing excessive: we talk about adding about 10-15 grams more per day, with particular attention to the distribution of protein sources in the three main meals.
In pregnancy, however, the needs increase significantly: the average needs rises to about 1.1 grams per kilo of body weight per day, and grows further in the third quarter, when the fetus develops its tissues in a more intense way. According to the EFSA guidelines, in the advanced stages of a pregnancy you can have to reach up to 1.52 g/kg, favoring high biological value proteins that guarantee all essential amino acids. It is important that the sources are varied and balanced: fish, lean meat, eggs, but also legumes, whole grains and oil seeds.
Finally, menopause represents another key phase: with the reduction of estrogen, the risk of osteoporosis and loss of muscle mass increases. To combat these processes, different research recommended to post-Menopause women to increase daily protein intake up to 1.2-1.5 g/kg, associating it with regular physical activity, especially with resistance exercises. Proteins, in fact, not only help to maintain muscle tone, but also play an important role in supporting bone health and reducing the risk of fractures.
In all these phases, Listening to the body, distributing meals well and preferring quality protein sources remains the key to a truly complete well -being.
Dietary protein and muscle mass: translating science to application and health benefits. Nutrients
Clinical Evidence and Mechanism of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome
The Role of Protein Intake and Its Timing On Body Composition and Muscle Function in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials The Journal of Nutrition
The Effects of High-Protein Diets On Kidney Health and Longiavity, Journal of the American Society of Nephrology
Source: Vanity Fair
I’m Susan Karen, a professional writer and editor at World Stock Market. I specialize in Entertainment news, writing stories that keep readers informed on all the latest developments in the industry. With over five years of experience in creating engaging content and copywriting for various media outlets, I have grown to become an invaluable asset to any team.
