Building blocks of the body - Recommended amount of protein/day
Do you know what is the recommended amount of protein/day, how you can get enough and how much protein you get in a day?
Three tips to get more protein
Here are three overall tips to get more protein in:
- Eat more when you do eat
- Increase the number of meals
- Add supplements
Eat more when you do eat , i.e. more meat, poultry, fish, eggs, dairy products, etc. with each meal.
Increase the number of meals. Add protein-focused snacks. In its simplest form, it can be a package of cold cuts, ham/turkey, quark, eat/drink 1 liter of yogurt, eat x number of eggs, etc.
Of course, it can also be real meals. But an apple or a cheese sandwich will not help you cover the need.
Add supplements. It is always best to eat real food as it stays in the stomach longer and the body has time to partake of the nutrition over a longer period of time.
Next best are dietary supplements and then protein powder. One shake contains about 30g of protein.
Here I recommend a shake a day. Better to eat food than drink two shakes to get protein and meet your daily needs.
How much you need and how to get enough
Do you know how much protein you actually need per day, and how to make sure you get the right amount? According to the Swedish National Food Agency, adults are recommended to consume between 50 and 70 grams of protein daily. But for those who train regularly, the requirement is often higher. Studies show that an intake of about 2 grams of protein per kilogram of body weight can maximize muscle growth and recovery after exercise (Phillips & Van Loon, 2011).
Here are three simple tips to increase your protein intake: eat more protein-rich foods at each meal, increase the number of meals and add protein-focused snacks, and supplement with protein powders if needed. A protein shake contains roughly 30 grams of protein and can be a convenient way to top up, but it’s always best to get protein from real food, as it provides better satiety and nutrient absorption.
Optimizing your protein intake is crucial for muscles to repair and become stronger after training. Proper nutrition combined with exercise gives the best results (Phillips & Van Loon, 2011).
What is the right amount of protein?
The Swedish Food Agency recommends 50-70g of protein a day.
Then there are studies that show that the need is greater than that when you exercise, and that is what we are interested in here. What is then recommended is an intake of approx. 2g per kilogram of body weight to maximize muscle building.
Do you know how much protein you are getting?
Do you know what to do to get the right amount?
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