How much protein will be too much for me?

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As is well known, in nutritional terms, protein is the magic ingredient for everything from building muscle to enhancing the beauty of our hair and skin. But many will wonder, How much of this protein is my body actually absorbing? or How much protein will be too much for me?.

We asked the opinions of two nutritionists – The founder nutritionist coach of Lauren slayton Y Pritikin Longevity Center and Spa and Director of Nutrition Kimberly Gomer – to help clear up these questions.

1. Base your protein intake depending on your body.

“Your age, activity level and the size of your body will affect your protein needs,” says Slayton. The standard recommendation for daily intake is about 0.8 grams of protein for every kilogram of body weight, which works out to about 47 grams for average-sized youth, and both Slayton and Gromer said that roughly 50 grams would be The ideal.

You should only consume more if you are exercising with some training. “I’d say 50 grams if you’re not very active, 75 grams if you’re moderately active, and 100 or more for muscle development,” says Slayton.

Two eggs have about 12 grams of protein, half a cup of lentils 26 grams of protein, and a cup of quinoa has 8 grams of protein.

2. No more than 30 grams of protein in a meal.

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You may be tempted to just eat a little more protein at each meal, but more is not always better. Studies have shown that just the first 30 grams eaten at a meal contributes to muscle building, and eating more could be counterproductive. “Unlike starch or glucose, we have no form of protein storage,” says Gromer.

“Once you go beyond the amount that the body can absorb in a single intake, it will become fat accumulation.” (Ohhh!) Naturally, health food vendors have taken note of this too, creating 30 gram protein nutrition bars or shakes of all kinds.

3. Proteins are assimilated slowly.

Protein is absorbed slowly, so it can happen that you feel weak if you eat too much at one meal, spreading across all meals throughout the day will have the opposite effect, says Slayton. “This is the beauty of protein that takes time to assimilate and that is why protein keeps us more satisfied.”

4. Better shakes than protein bars for better absorption.

Both Gromer and Slayton said that whole foods are the best, but if you are looking for a protein concentrate to build muscle, a protein shake is preferable. «Anything that is dry and processed [como una barra de proteína] It is not recommended because they are too dense for the digestive system, ”says Gromer.

“In terms of absorption speed, protein powder, and whey, it’s the best,” says Slayton. “If you build muscle, this is important, and fluids are absorbed more quickly.”

5. Pay attention to the quality of the protein.

Of course, like all nutrients, if you want the protein to be as clean as possible. ‘People often don’t pay enough attention to the quality of protein. What gives protein a bad rap in research, in my opinion, is that most of the protein in meat is from factory, conventional dairy, etc. Is protein the problem or is it preservatives and antibiotics? «Says Slayton. “Quality counts in all food decisions.” -Jamie McKillop