How many grams of protein do you eat per day? Getting enough protein is essential for a healthy body. An overview of the consequences of a protein deficiency.
This article first appeared on Manners.nl and can also be read on Metronieuws.nl.
Our food consists mainly of proteins, carbohydrates and fats. We need these three macronutrients for energy, but also for a well-functioning body. Getting enough of these macronutrients is therefore important to stay healthy.
For example, are you not eating enough protein? Then you can have to deal with a protein deficiency, which causes annoying physical defects.
How much protein you should eat
An adult needs about 0.83 grams of protein per kilogram of body weight daily. A little math tells us that with a weight of about 80 kilos, you should eat about 66 grams of protein for an optimally functioning body.
But the above calculation doesn’t get you there: some people need more protein on a daily basis than others. It concerns the following groups.
- Athletes sometimes need up to 2.5 grams of protein per kilogram of body weight. Intense exercise ‘damages’ muscles, so that the body uses and needs more protein to recover.
- Vegetarians and vegans need 25 percent more protein. This is mainly due to the biological value of proteins. Animal proteins are generally better utilized by our body than vegetable proteins.
- Children and young people need more protein because they are still growing.
- Pregnant women need more protein for the growth of the unborn child. Breastfeeding women do well to eat more protein, to make breast milk.
The consequences of a protein deficiency
People who eat unilaterally, and certainly if they also eat vegan, have a great chance of a shortage of good proteins. This can lead to protein malnutrition, and you will notice this in the body in the following annoying symptoms.
- Fatigue;
- A reduced resistance;
- No or worse healing of wounds;
- Thinner skin, causing wounds to develop faster;
- Thin blood vessel walls, causing rapid bruising;
- A disturbed digestion;
- A disturbed absorption of nutrients;
- In children and adolescents, a protein deficiency can also cause growth retardation.
You naturally want to prevent these unpleasant consequences of a protein deficiency. Fortunately, the solution is simple: eat enough protein. For example, make these protein-rich recipes from Chris Hemsworth’s sleeve. Or give it a try in the kitchen with these protein-packed recipes that are on the table in no time.
6 marinades to flavor your chicken, rice and broccoli
Also an option: a daily bowl of cottage cheese. Do you think cottage cheese is too sour? This way you make a bowl of cottage cheese tastier.
How many grams of protein do I need as an athlete?
Have you just started exercising, and are you not yet sure how to get enough protein? We previously shared an article in which we clearly explain how many grams of protein you need as a (strength) athlete. There we also explain exactly how to calculate your personal protein requirement, and how you can incorporate more protein into your diet.
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Are you not eating enough protein? These are the consequences of a protein deficiency