Therefore, this time, in addition to the specific effects and benefits of protein, we will introduce how to drink and choose the appropriate protein.
What is protein?
It is no exaggeration to say that most of the human body is made up of this protein and water, and there are many parts that make up the body, such as muscles, bones, internal organs, blood, hair, skin, and nails. is made up of proteins. However, those who exercise, such as sports and muscle training, lose more protein than those who do not exercise, so they need more protein.
That’s where protein comes into play. Originally, protein is a word that means “protein” in English, but now it is widely recognized as “protein powder”.
Protein powders are generally dissolved in water or milk. It is widely used as an efficient way to ingest protein, which is an important nutrient for the human body.
What happens if you don’t get enough protein?
If you don’t get enough protein, the functions of many parts of your body will decline. For example, a decrease in muscle mass due to lack of protein leads to sagging of the body. Also, if you move your body frequently in sports, etc., a lack of protein will make you more likely to get injured, slow down the recovery from injuries, and increase the risk of causing poor physical condition.
How much protein do you need per day?
The amount of protein required per day varies greatly between those who do not have the habit of exercising so much and those who are athletes and those who want to build muscle.
First of all, it is said that the ideal amount of protein that Japanese people need per day is 13-20% of their energy intake. The recommended amount is 60g per day for adult men and 50g per day for adult women. Also, there is a view of “1g of protein for 1kg of body weight”.
On the other hand, for those who exercise on a daily basis, who want to build muscle, and those who want to make a body, it is recommended to take more protein than this general amount. As a guideline, both men and women should eat around 2g of protein per 1kg of body weight. For example, if you weigh 50kg and want to build muscle, you need about 100g of protein per day.
How to get the required amount of protein?
Just because you want to build muscle, it’s surprisingly difficult to get 2g of protein per 1kg of body weight from food alone. If you prioritize the amount of protein in your meal menu, you tend to ingest extra fat and calories.
Protein is what I want to use. Reducing fat and calories as much as possible and supplementing protein with protein that cannot be ingested by diet alone is the basis for increasing muscle mass and body shaping.
In addition to building muscle, protein is also used when you want to squeeze your body. Dietary menus for weight loss inevitably tend to lack protein, so there is a risk of losing the necessary muscles. Protein intake by protein is effective in order to keep muscle mass and metabolism as much as possible while dropping fat.