Proteins are the building material of our body. They can be found in a variety of foods like meet, milk, eggs, vegetables, fruits, mushrooms, etc. A number of studies have shown that for an average sedentary man the daily protein intake is about 56 grams and for an average sedentary woman is 46 grams. The formula (DRI – Dietary Reference Intake of protein) is 0.8 grams per kilogram or 0.36 grams per pound. The reason this is the optimal amount of protein intake is that when we eat meat and other animal products to satisfy our protein needs, we also intake saturated fat found in those animal products. Too many saturated fats are bad for our health. On the other hand, since plants overall have so much health benefits and do wonders to our body, plant proteins are the best.
But what is the right amount of DRI of protein when it comes to someone that do sport? An active person has a need of proteins from different sources. The amount is greater than for an average sedentary person. You see, when we exercise we damage our muscle tissues. The muscle fibers are breaking apart and the body needs proteins and amino acids to replace them, or in other words, to rebuild our muscle tissue. Not to mention that proteins are also part of enzymes, hormones, neurotransmitters and other molecules that serve important functions in our body. We need proteins to make sure we have the optimal health and body composition. There is a good protein calculator on this link that calculates the approximate amount of daily intake of protein you should take according to your daily activities. Our Birdysays.com team collaborates with a team of professionals on a similar calculator, that along with the amount of proteins and calories, it also calculates the type of proteins and other nutrition compounds you should be taking considering your activities and your goals. We work hard to make it available to you as soon as possible.
What about protein powders? Should you be taking any? Again, take in consideration your activities and your goals. If you do sport at a moderate rate for more than three times a week you should plan your diet really carefully and you might need some protein supplements. This is for those who are trying to get leaner and for those who work at the gym. Taking your protein powder will ensure that your body gets the necessary nutrition needed for full body recovery. So, it’s OK to take protein powders as long as you are in a safe range and you MAKE SURE THAT THE BRAND IS SAFE.
Overall, the safe range of protein intake is between 12 to 24 grams of protein powder per day. This is more than enough for an average active individual. Yet, if you are the type of person who exercises actively with an intensity anywhere between moderate and intense, you should consider taking a greater amount of protein supplement (around 40 to 60 grams per day).
For those whos activities require small dose of protein supplements, the best solution is to take whey isolate protein powder as its body intake is quick and it helps recover the muscle tissue quicker than any other type of protein powder. There are also protein supplement solutions for vegetarians and for those who are lactose intolerant since whey protein is a milk product (isolate).
Again, be careful! If you consider using protein supplements, buy them from a well-known and proven brands. Also, before using any, consult your doctor and your trainer.
And, off course choose wisely…