How many proteins actually require?

New protein -rich products are hit by grocery store shelfs and are apparent every day, while dieting priorities in social media creates rounds on social media.

The influx of these products and sometimes contradictory nutrition advice may be difficult to know whether to meet nutrition demands. That’s why UVA is why we talk to Melanie Brede, a senior nutritionist at the University of Virginia and the Wellness Center, to learn the truth about protein.

How do you know if you eat enough protein?

BREDE said that the recommendation for “basic healthy individuals” is a protein of 0.8 grams per kilogram of weight. For example, if you weigh 160 pounds (about 73 kilograms), you should eat about 58 grams of protein per day.

BREDE teaches the customer to estimate the part in size. For example, a hamburger for someone’s palm size is 4-5 ounces of beef, and each ounce adds 8 grams of protein to up to 40 grams.

BREDE said, “There are half of the protein per day.

Vegetable protein sources of protein such as soybeans and nuts must double the amount to obtain similar proteins.

Do you need more protein when you exercise?

This is not the answer to most people. Typical motor forms, such as walking on dogs or light aerobics, do not dramatically increase human protein demands.

Endurance athletes can train events like marathon. Perhaps you have to raise proteins of 1.2 ~ 1.6 grams of protein for each weight of 2.2 pounds. Strength athletes such as bodybuilders have to have about 2 grams of protein at 2.2 pounds. But it can be temporary.

BREDE said, “Our body is more efficient to use protein and build muscles while increasing health, so if exercise is new, we think additional protein is the most necessary.

In general, it is relatively easy for people to meet protein demands with new exercise routines. This is because you can eat more calories to supply fuel to exercise.

Can I get enough protein for plant sources?

Good news for vegan vegetarians and vegetarians: good rain, such as nuts, soybeans, eggs and tofu, there are many atypical protein sources, Brede said. Even grain products such as bread, rice and pasta contain protein.

Bread said, “You can find some protein in carrots, broccoli and peppers.”

Vegan vegetarians and vegetarians often have to eat more foods to consume sufficient calories as well as to meet protein demands.

When should I eat more protein?

BREDE said, “If you are making something, you probably need a little more protein.

This applies not only to muscle construction but also to the growth of new cells during pregnancy.

There is evidence that women in menopause should increase the protein slightly. BREDE added that it is important to get protein as “dose” all day, regardless of gender as people get older.

BREDE uses the parable of the walls. There may be all the bricks you need, but if you ask someone to build a wall in one minute, you won’t succeed. Protein works similarly. One meal can satisfy everyday needs, but the body cannot be used efficiently to build muscles. Instead, it can be stored or burned as energy.

Bread said, “It may sound like boring advice, but you have to eat three meals and snacks a day.”

Is protein supplement good for you?

Protein bars, powder and shakes are seen everywhere. And they can be a convenient way to get protein, Brede said.

“Most of the products use oil protein, which is a protein of milk, or peas or soy protein.” “They had to start with food.”

Bread said that if you select a protein bar through the scrambled egg, you will trade the nutritional benefits of “whole food” for convenience.

BREDE said, “I will always focus on food priority approaches.