How much protein intake is appropriate for fitness?

In modern society, as living standards continue to improve, people are increasingly fond of fitness, not only to make their bodies look better, but more importantly, fitness can keep the body healthy. However, for people who exercise, the body consumes a lot of energy. Therefore, in order to achieve the best results, not only the amount of exercise should be kept up, but also the nutrition. So, how much protein should a fitness person consume every day?

Protein has always been an important part of our fitness diet. Many information introductions and coaches advocate a high-protein diet on the grounds that it helps reduce body fat and promote muscle repair after training. There are also many opposing voices, arguing that eating too much protein will increase the burden on the body's metabolic and excretory organs (liver and kidneys).

Ultimately it is a question of intake. How much protein is appropriate to consume every day? Today, the editor will lead you to look at the opinions of authoritative organizations and then calculate it with you.

The USDA dietary allowance for protein for healthy adults is approximately 0.8 grams per kilogram of body weight. That is to say, a girl weighing 50 kg is recommended to consume 40 grams of protein every day, and a man weighing 75 kg is recommended to consume 60 grams of protein every day.

Taking into account that Chinese people eat more vegetables and less meat, the Chinese Nutrition Society recommends that healthy adults consume 1.2 grams of protein per kilogram of body weight per day. For example, a 50 kg girl is recommended to consume about 60 grams of protein per day, while a 75 kg man is recommended to consume about 90 grams of protein per day.

How to explain the difference between the two??? The difference in the reference amounts given by the two is because there are several amino acids that cannot be synthesized in the human body and can only be obtained through food. The proportions of these amino acids in different protein sources are different. The closer the proportion is to the amino acid pattern of human protein, the higher the absorption and utilization rate.

For example, fish, shrimp, shellfish, lean meat, eggs, and milk are all high-quality proteins, and soy protein among plants is also a high-quality protein. Although flour and vegetables also contain protein, their absorption and utilization rate is not as high as that of meat. Therefore, due to differences in eating habits in different countries, the nutrition standards are also different. However, as living conditions improve, the protein intake standard of Chinese people should be reduced as the proportion of meat dishes on the table increases.

The "Dietary Reference Intakes for Chinese Residents" gives recommendations on protein intake for people aged 18 to 45 (the reference value for male weight is 63kg and the reference value for female weight is 53kg). If calculated here based on body weight ratio, from very light work to very heavy work, the recommended protein intake is approximately 1.2g to 1.8g per kilogram of body weight.