Meanwhile, impressive, bio -hackers, and longevity researchers like Peter Ita. Out Live And the Chief Science Officer of the David Barz, the supplement company, has popularized the idea that high protein intake can improve not only life but also in health duration, which is your dynamic and independent years.
Are you getting enough protein?
Unless you are in a particular risk group, most likely, yes. The recommended dietary allowance for protein (RDA) is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. People over the age of 65 65 years of muscle maintenance may need more than 1.2 grams per kilogram, more. But these estimates are meant to stop the reduction, not necessarily improve health. (You can use this protein calculator to determine your daily amount.)
“Most Americans meet their protein needs without any difficulty, and” without taking protein supplements or any kind of special food, “says Amati. “That said, many experts suggest that the RDA is minimal, no purpose, especially for high -demand groups.
These groups include older adults, pregnant or breastfeeding, recovering from any disease or surgery, and those who regularly exercise. Athletes and bodybuilders may have to double the RDA, but this is not a general recommendation.
So, how much protein do you need?
It depends on your age, activity level and nutritional goals, among other factors. For example, players and bodybuilders can benefit from two to three times the RDA, according to studies that show a slight improvement in muscle growth and repair at these high levels.
Referring to a state of Sarcopiania, Son Valley says, “As people grow older, there is a great deal of muscle decreases.” “Research shows that more protein quantity, combined with resistance training or lifting weight, can help to preserve muscle strength and work.”
Women passing through female pyraminopos, menopauses, and post -menopos may need even more protein, as estrogen reduction increases muscle loss and increases the risk of bone conditions such as osteopinea and osteoporosis. In these cases, a combination of protein, calcium, and vitamin D can support bone health.
Some need less. For example, people with kidney or liver disease are often advised to limit the amount of protein protein to prevent these organs from excessive pressure. And if you are mostly stupid, you will not need as much protein as the marketers will believe. That is why it is better to check with health care professionals.
But it’s not just about quantity. The quality of protein and how you spread to food throughout the day makes it more difference to targeting any magical number.
The quality and time of protein
Courtesy David Protein
The most beneficial sources of protein are bundled with fiber, dissatisfied fat and other essential nutrients. This is the reason why registered dietary ultra -processed alternatives recommend entire meals such as lemons, fish, poultry, tofu, milk, seeds and nuts. Proteins can be proud of the high protein count on the bar and breakfast label, but they are often snatched in the context of nutrition. In short, high protein is not always healthy.
