In the meantime, influencer, biohacker and researchers focused on longevity such as Peter Attia—author of Survive and Chief Science Officer of the Supplement Company David Bar—I have popular the idea that a greater assumption of protein can improve not only the duration of life but the health interval, which is the number of years that you are active and independent.
Are you getting enough protein?
Unless you are in a specific risk group, most likely yes. THE The recommended dietary allowance (RDA) for proteins is 0.8 grams per kilogram of body weightO 0.36 grams per pound. People over the age of 65 can take more, closer to 1.2 grams per kilogram, to maintain muscle mass. But these estimates are intended to prevent deficiency, not necessarily to optimize health. (You can use it Protein calculator to determine the daily intake.)
“Most Americans meet their protein requirements without any difficulty,” says Amati and “without having to take protein supplements or any type of specialized food”. Having said that, many experts suggest that the RDA is the minimum, not a goal, especially for groups with higher protein requests.
These groups include older adults, pregnant people or breastfeeding, anyone who gives disease or surgery and those who exercise regularly. Athletes and Bodybuilders can target up to a maximum of double the RDA, but this is not a general recommendation.
So how much protein do you need?
It depends on your age, level of activities and dietary objectives, among other factors. Athletes and cultural, for example, can benefit from eating the RDA two or three times, According to studies which show slight improvements in growth and muscle repair at those higher levels.
“As people age, muscle mass decreases naturally,” says Sonneville, referring to a condition known as sarcopenia. “Research suggests that in that period greater intake of proteins, in combination with resistance training or weight launch, can help preserve strength and muscle function.”
Women who cross perimenopause, menopause and postmenopausal may need even more proteins, since the drop in extroconement accelerates muscle loss and increases the risk of bone conditions such as Osteopenia and osteoporosis. In these cases, a combination of proteins, calcium and vitamin D can support bone health.
Some need less. People with kidney or hepatic diseases, for example, are often recommended to limit the intake of proteins to avoid overloading those organs. And if you are mostly sedentary, you may not need more proteins than you would make you believe. That’s why it is better to check -in with a healthcare professional.
But it’s not just about quantities. The quality of the proteins and the way you spread it during meals during the day more than affecting any magical number.
Quality and timing of proteins
For kind concession of David Protein
The most beneficial sources of protein are in bundles with fiber, unsaturated fats and other essential nutrients. That’s why recorded dieticians recommend wholemeal foods such as legumes, fish, poultry, tofu, dairy products, seeds and nuts on ultra -elaborate alternatives. Protein and snack bars can boast high protein counts on the label, but are often stripped of the nutritional context. In short, the high protein does not always mean healthy.