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Calculate protein needs

Young man calculating protein values while cooking
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Want to watch your diet but don't know how to calculate your protein needs? Here's how to calculate it easily from home!

What does protein do in the body anyway?

Whether you’re dieting, looking to build muscle, or just want to live healthy, if you dive a little deeper into nutrition, you’ll eventually be faced with this question: “How do I calculate my protein needs?”.Many people, when they hear the term “protein,” often immediately think of sports equipment, brawn, and protein shakes. But actually, everyone needs to eat enough protein to live a healthy life. But how much is enough? This is the question we will address in this article. So pay attention! Proteins are true superheroes for the body. They take care of any maintenance work of the body. So they are practically the craftsmen of man. If something breaks down, for example if you had to do sports again and your muscles are stressed, then they are your saviors. They supply stressed cells and also provide for the construction of new ones. So just eat plenty of protein, because it’s healthy? No, nonsense! It is important for the body and significantly involved in your health, yet here, as with so many beautiful things in life, “The amount is the poison!”

Calculate protein needs – What you should pay attention to.

In order to be able to calculate your protein need, your individual data must be recorded first of all. That is, to be able to calculate your protein need, you need your weight, age and the degree of your sporting activity. This is quite logical, because a heavy person has more human cells that need to be supplied than a small person. In the same way, the body of a person who does a lot of sports must, of course, constantly repair the stressed muscle cells. Children generally have an increased need because they are growing. So that you can calculate the right protein need for you, we have a table here that will make it easier for you.

Athlete type Protein intake per kg body weight
Non-athlete 0,9g
Moderate hobby athlete 1g
Intensive endurance athlete 1,4g
Professional competitive athlete 2g
Children between 1 and 3 years 1,2g
Children between 3 and 6 years 1,1g
Children between 6 and 14 years 1g
Persons aged 65 and over 1g
How To Calculate Your Protein Needs [Weight Loss vs. Fitness]

Very high protein meat sliced

You were able to calculate your protein needs. Now what?

So, now you’ve established your protein needs and you’re probably asking yourself, “What now?”. Of course, you now make sure that you eat approximately as much as you have calculated. Unfortunately, sometimes that’s not as easy as it sounds, right? After all, an 80-kilogram strength athlete needs to eat about 130g of protein a day. That’s not so easy without throwing his entire recipe book upside down. Fortunately, there is help for just this case.

Protein-rich food

You’ve calculated your protein needs and realized they’re higher than you thought? On top of that, you don’t know the best way to cook protein-rich meals? Here’s help: a cookbook with tips from people who do just that. After all, cooking with lots of protein isn’t that hard. Most recipes are easy to whip up in no time at all, and even if you’re in a hurry, it’s no problem. Many protein sources are also very tasty. Doesn’t sound so bad, does it?

Protein supplements: Useful or wasted money?

Everyone knows it, the notorious protein shakes. When you think of it, pumped up bodybuilders like Arnold Schwarzenegger and Co. quickly come to mind, don’t they? But that this questionable powder is only for such people is no more than an unfortunately widespread myth. Also the normal person should, if he does not come with a conscious nutrition on his protein need, supplement with protein powder. In the end, this is nothing more than if you were to eat additional meat or lentils, etc. Such shakes are also delicious. Such shakes are also delicious. Of course, only if you get the right one in your hand. If you do not want to drink something like this, there are also alternatives, such as protein bars, etc.. In addition, you can also prepare delicious meals with the powder.

Vegan protein

You are vegan? No problem of course you get your protein at the end of the day. Besides meat, fish and eggs, there are of course many vegan protein sources. Among them, for example, lentils, beans, or nuts. Generally it is nevertheless probably somewhat more heavily to cover vegan its need. Protein shakes are after all also from whey, which comes from the cow, right? Wrong thought! Well, conventional Whey protein does indeed come from the cow, but it’s far from the only protein powder on the market. In our age, where there are now more and more, different eating habits, the market also has an equally wide range. What you can use well as a vegan, we show you namely here.

Different protein powders

Quite classic and just as good, is the conventional Whey protein. As mentioned, it is obtained from whey, an intermediate product in milk production. If you take animal products to you, you are well served with it. For vegans there are also very good protein powders. Mostly the protein comes from rice or peas. These are also very good protein sources and as a vegan an excellent alternative in terms of protein powder. In addition to the normal protein powders, there are also numerous different variants that are obtained from a wide variety of products. We hope that we could help you to clarify your questions. If you have any suggestions regarding this article, please feel free to let us know, we would appreciate it. Our question to you would be if you have ever had a protein shake and what experience you had with it.

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