Meanwhile influencers, biohacists and longevity researchers like Peter Attia-author of Outlive and chief scientific officer of an additional company David Bars– popularized the idea that higher consumption of protein may improve not only a lifetime But a sanserWhat is the number of years you are active and independent.
Do you get enough protein?
Unless you are in a specific risk group, most likely, yes. The Recommended diet bonus (RDA) for protein is 0.8 grams per kilogram of body weightor 0.36 grams per pound. People more than 65 can require more, closer to 1.2 grams per kilogram, to maintain muscle mass. But these estimates are intended to prevent deficiency, not necessarily to optimize health. (You can use this Protein calculator to determine your daily consumption.)
“Most Americans meet their protein demands without difficulty,” says Amati, and “without having to take protein supplements or any special food.” This said, many experts suggest that the RDA is the minimum, not a goal, especially for groups with higher protein demands.
These groups include older adults, pregnant or breastfeeding people, anyone healing from disease or surgery, and those who exercise regularly. Athletes and bodybuilders can target up to twice the RDA, but this is not a general recommendation.
So how much protein do you need?
It depends on your age, agony and dietary goals, among other factors. Athletes and bodybuilders, for example, can take advantage of eating two up to three times the RDA, According to studies This shows small improvements in muscle growth and repair at these higher levels.
“As people get older, muscle mass naturally decreases,” says Sonneville, alluding to a condition known as Sarkopenia. “Research suggests that higher consumption of proteins during that time, in combination with resistance training or weight lifting, can help maintain muscle strength and function.”
Women going with perimeon papause, menopause and postmenopause may need even more protein, as the fall of estrogen accelerates muscle loss and increase the risk of bone conditions such as Osteopenia and osteoporosis. In these cases, a combination of protein, calcium and vitamin D can maintain bone health.
Some need less. People with kidney or liver disease, for example, often advise limiting the consumption of proteins to prevent overloading of these organs. And if you are mostly sedentary, you may not need as much protein as marketers would believe. This is why it is best to register with a health carer.
But it’s not just about quantity. The quality of protein and how you spread it during meals during the day it is more important than to hit any magic number.
Protein quality and timing
Courtesy of David protein
The most useful sources of protein come with fiber, unsaturated fats and other essential nutrients. This is why recorded dietitians recommend whole foods such as vegetables, fish, birds, tofu, dairy, seeds and nuts over ultra-processed alternatives. Protein bars and snacks can boast high protein calculations on the label, but they are often stripped of the nutritious context. In short, high protein does not always mean healthy.
