At a minimum, we recommend that each person consume at least 30 grams of protein at each meal. This goal is the perfect amount to help stabilize blood sugar levels, reduce cravings and increase energy levels. So eating a meal containing more than 30 grams of protein is not only wasteful, but it can also damage your kidneys in the long term. Trying to follow a high-protein diet could also put you at risk of gaining weight and not muscle mass.
There are four calories per gram of protein. It's important to control the amount of calories you eat compared to the amount you burn through physical activity. Mancella explains that eating proteins doesn't produce immediate energy like fats and carbohydrates do, so the body redirects metabolic processes to create energy. Mix a spoonful of protein powder with oat milk, berries, and a handful of spinach for a shake rich in protein and vitamins.
And spread your protein between 25 and 30 grams of protein at each meal, since the amount of protein needed to stimulate muscle maintenance is greater. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams. While keeping proteins between 10 and 35% of daily calories is still valid, experts recommend consuming 15 to 25 grams of protein one hour after training (for example, 1 cup of milk, 1 ounce of almonds and 5 dried apricots) to maximize results. It was concluded that this means that you are excreting excess protein and that you should limit yourself to 30 grams per meal.
That's why it makes more sense to simply consume the recommended amount of protein and then focus on carbohydrates and fat for the rest of your daily calories. In addition to building muscle mass and promoting fat loss, Calder says that older people can benefit from higher protein intake if they suffer from illness or injury to accelerate recovery. People tend to forget that protein synthesis is for other proteins besides muscles, and it doesn't account for protein turnover. Everyone's protein intake is different depending on several factors, such as age and level of physical activity.
So instead of combining a protein shake with a chicken breast at dinner, save the shake for after training or a few hours before. You've ever cooked a solid pound of meat only to have someone say, “Hey, man, you can only absorb 30 grams of protein at a time.” According to the dietary reference intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For many people, they perform well if they eat healthy proteins, carbohydrates and fats in the hours leading up to a workout and recover better with another, more filling meal afterwards.