To maximize your protein intake, there is a simple habit that will help you tone your muscles and keep you satisfied throughout the day. Explanations.
Among the most important nutrients for the body, proteins are at the top of the list. They are a source of energy, help repair damaged tissues, are essential for growth and play a role in preventing infections and disease. But do you know how much protein you need and when to consume it?
How much protein should you consume per day?
The amount of protein you need depends on your age, gender and physical activity level. In general, healthy adults should consume approximately 0.83 grams of protein per kilogram of body weight per dayaccording to the nutritional reference for the population (RNP) of theHandles.
But for those who engage in regular physical activity, they would need approximately 1.4 g/kg/daccording to Kelly Jones, sports dietitian.
Protein can be found in a variety of foods, bothanimal origin but also vegetable. They are particularly present in meat, fish, dairy products, legumes and nuts.
A question of distribution and not of “ideal moment”
According to a survey conducted by the Agricultural Research Service of the United States Department of Agriculture (USDA), women aged 20 to 49 consume an average of 42% of their daily protein at dinner and only 17% at breakfast. . And it is very likely that this is the case for you too.
Gold, “research shows that divide protein intake approximately every three to four hours in moderate doses rather than large amounts at once is associated with more optimal muscle repair“, explains Kelly Jones to the magazine Women’s Health.
This is believed to be due to the way our body metabolizes proteins and their constituent elements, amino acids. Unlike excess carbohydrates and fats that are stored, amino acids are not retained in this form. Once the body has used what it can of the protein consumed in a meal, the amino acids are then converted to fat or glucose.
So there is no specific time of day when it is best to eat protein. In fact, it is important to distribute your protein intake throughout the day in order to maintain stable energy levels and support muscle growth.
How to distribute proteins throughout the day?
According to one study published in the Journal of the International Society of Sports Nutrition, the maximum amount of protein used in muscle synthesis is approximately 20 to 25 grams of protein at a time.
Kelly Jones therefore recommends three meals, and possibly one or two snacks, to reap the benefits of protein throughout the day. Of course, these are just suggestions and can be adapted according to individual needs.
The morning :
Start your day with protein. A breakfast rich in protein, such as eggs or Greek yogurtwill help you feel full and keep your blood sugar levels stable throughout the morning.
Noon :
Cook a chicken breast or one salmon filet (or, if you prefer a plant-based protein, tofu) and prepare cooked vegetables and quinoa on the side. If you have the habit of eating dinner later, you will again need a snack between meals. Jones suggests grilled edamame with raisins.
The evening :
To end the day, opt for a protein that you haven’t yet eaten, accompanied byspelled and roasted broccoli.
If you have practiced physical activity, consider consuming protein during the “metabolic window” (between 20 minutes and 2 hours after exercise). Protein helps muscle recovery.
And bonus result, you will probably be less hungry! “People notice that when they start emphasizing protein at breakfast and making sure it is also present in their snack, they feel fuller throughout the day“, Jones explains. “They are less likely to have spikes and drops in blood sugar“, she adds.
Sources: Anses, Women’s Health