Proteins and protein products: the body's protein needs

It's no secret that carbohydrates are necessary for every person, regardless of gender, age and lifestyle. Their purpose in the body is to produce energy for vigorous well-being and proper functioning of internal organs. 56% of energy is produced from carbohydrates, the remaining 44% from proteins and fats.

Depending on the complexity of their structure, they were divided into two groups: complex and simple. Simple ones are monosaccharides and disaccharides (glucose, fructose and galactose), complex ones are polysaccharides. Galactose is not found in free form in foods; it is a breakdown of lactose. Fructose, unlike glucose, is absorbed slowly and does not increase sugar levels in the body.

Carbohydrates and their importance for the human body

Carbohydrates perform different functions. If carbohydrate metabolism is disturbed (diabetes mellitus), a person becomes ill. Previously, it was believed that a diabetic who consumes sugar and sweets aggravates the situation, and eating potatoes will not cause harm, since they contain little glucose. However, studies have proven that not everything is so banal; foods have their own glycemic index, which means they have different possibilities of raising sugar levels.

Carbohydrates are important for the normal functioning of the body

Getting protein from food

Of course, protein can be obtained not only from protein shakes, but also by consuming simple foods that contain large amounts of this element. Typically, these products include:

• eggs;
• fish;
• chicken breast;
• beef.

Of course, the products will not be absorbed so quickly by the human body, but they are no less useful than a protein shake. The only source of amino acids required by the body is considered to be natural protein, which is made from food.

How many carbohydrates does a person need per day?

The main source of energy gives vigor, strength for physical activity, nourishes the brain, liver, heart, muscle and nervous system, and participates in the metabolic process of proteins and fats. A healthy person without excess weight and with average physical activity needs 3.5–4.5 grams of carbohydrates per 1 kg of weight. People who lead an active life need more energy, and those who are sedentary need less.

Protein norm per day

There is no such thing as the norm of carbohydrates; each body needs its own amount, in fact, the norm of proteins and fats is calculated individually. After this, they are adjusted depending on individual activity, body weight and insulin sensitivity. If the response to insulin is increased, less carbohydrates are needed, if normal, more.

The norm of carbohydrates per day should not be less than 130 grams, of which 70% is allocated to complex carbohydrates and 30% to simple carbohydrates. This diet should include 25 grams of fiber. It is not difficult to reach the norm if you eat greens and vegetables that do not contain starch, and instead of white bread, eat bran or whole grain bread.

Additional Information! For the purpose of losing weight, the norm of carbohydrates can be calculated by subtracting fats and proteins from the calorie content of the daily menu.
For example: a girl weighing 80 kg, adhering to a diet of 1500 kcal, should know that 1 gram of proteins and carbohydrates is 4 kcal, and 1 gram of fat is 9.

What is important to know about carbohydrates to lose weight and maintain body weight?

Carbohydrates in food are completely different, and not all of them are equally harmful. Moreover, they are necessary for the body. It receives the main amount of energy for everyday life from carbohydrates - about 50-60%. They facilitate the absorption of proteins and contribute to the complete oxidation of fats in the human body.

This component is also needed for metabolism, muscle function, cardiovascular and nervous systems. Energy exchange in the brain is carried out mainly by glucose. Excessive carbohydrate consumption and low energy consumption lead to the formation of excess fat deposits.

Every 100 g not expended by any physical activity turns into 30 g of stored fat. Consequently, an excess of carbohydrates in the diet often leads to obesity, metabolic disorders, increased cholesterol and the development of diabetes.

Daily carbohydrate intake for women

Calorie intake per day for a woman

Many nutritionists have come to a consensus and determined that the female type needs 2000 kilocalories per day, but everyone’s energy consumption rate is individual.

Daily intake of carbohydrates with low mobility:

• from 18 to 25 years - 2000 kcal;
• from 26 to 50 years - 1800;
• after 50 years - up to 1600.

Normal for average activity:

• from 18 to 25 years - 2200 kcal;
• from 26 to 50 years - 2000;
• after 50 years - 1800.

How many carbohydrates do you need per day with high activity:

• from 18 to 25 years - 2400 kcal;
• from 26 to 50 years - 2200;
• after 50 years - 2000.

Per day the child needs:

• from 1 year to 3 years - 1500 calories;
• from 3 to 5 years - 1800;
• from 5 to 8 years - 2000;
• from 8 to 12 - 2400;
• from 12 to 16 years old - 2850.

A pregnant woman requires much more energy, and the daily intake depends on the stage of pregnancy. As the belly grows, more energy is needed, and nutrition increases from 2500 to 3200 kilocalories per day. During lactation, the daily ration should be no less than 3500.

Pregnant women need many more calories per day

Daily calorie requirement

Calculating the number of calories and energy expenditure is necessary to eat properly, but you cannot rely on calculations using formulas. Calculations, regardless of the methodology used, will never give an accurate result. Metabolic processes can slow down or, conversely, speed up. It all depends on external factors to which the body adapts.

On some days a person needs one number of calories, on others another. This is the reason for the error in mathematical calculations, which can vary from 300 to 500 kilocalories. You should not torment yourself with constant calculations in search of the ideal calculation formula; just multiply your own weight by 35-40. If activity is high, the number is taken higher and vice versa.

Calorie content for losing weight and gaining muscle mass

A person begins to lose weight by reducing the usual diet by 15-20 percent and gain weight by increasing the same amount of calories. You cannot go beyond these limits. Too sudden a change in the daily norm will lead to metabolic disorders when the body begins to function in hunger mode or accumulation of fat deposits.

Calories are calculated by the ingredients included in the dish, weighed before cooking, or according to information from the food packaging. Calorie tables do not reflect reality. Home-cooked dishes or those ordered in a restaurant most often differ dramatically from these indicators.

Daily carbohydrate intake for men

How many carbohydrates do you need per day when losing weight?

Men's daily requirement for carbohydrates also varies depending on age and lifestyle. In young people, the metabolic process works faster, which means the daily diet is different. A middle-aged man with an average build needs about 2500 kcal per day.

With a sedentary lifestyle, a man's daily need for carbohydrates is:

• from 18 to 30 years - 2400 kcal;
• from 31 to 50 years - 2200;
• after 50 years - 2200–2400.

The daily calorie intake for men also depends on lifestyle

Daily intake of carbohydrates with average activity:

• from 18 to 30 years - 2600–2800 kcal;
• from 31 to 50 years – 2400–2600;
• after 50 years - 1800.

During high activity, you need to consume:

• from 18 to 35 years old - 3000 kcal;
• from 31 to 50 years - 2800–3000;
• after 50 years - 2400-2800.

BZHU healthy eating standards

There are special calculators that can calculate the rate, but certain conditions will not be taken into account, and accordingly, the required result will not be obtained. There is no universal standard for BJU.

It is known that the norm of need for proteins, fats and carbohydrates is different. In carbohydrates, you also need to take into account such concepts as “positive” and “negative”. “Bad” carbohydrates are found in white flour, pastries, fast food and the like. “Good” - nuts, vegetables, cereals. The body's need for carbohydrates is explained by the fact that they are the main source of vital energy. “Positive” carbohydrates contain fiber, which is beneficial for the digestive tract.

Daily carbohydrate intake

The amount of carbohydrates consumed every day is different for men and women. You also need to pay attention to excess weight and age. We will consider the daily requirement for carbohydrates for a separate category of people as a table.

Weight category up to 50 kg.	Up to 60 kg.	Up to 70 kg.	Up to 80 kg.
For men to gain weight	275	290	300	320
For weight loss in men	160	165	170	175
To maintain a man's weight category	215	290	300	320
For women to gain weight	200	245	260	270
For women when losing weight	120	150	170	155
For women when maintaining body weight	150	190	200	220

Daily protein intake

It is believed that protein consumption is necessary for gaining muscle tissue. Scientists' statistics indicate that under normal conditions, protein should be consumed in the amount of 1.5 - 2 grams per day per 1 kilogram of body weight. This norm applies specifically to athletes and those who want to increase muscle mass.

We will describe protein intake for both sexes, depending on the given goals.

(data is indicated in grams)	Weight category up to 50 kilograms	Weight category up to 60 kilograms	Weight category up to 70 kilograms	Weight category up to 80 kilograms
For men when losing weight	165	170	175	185
For men when gaining weight	180	190	200	210
For men under normal conditions	145	155	165	175
For women when losing weight	140	150	165	175
For women when gaining weight	150	165	175	185
For women under normal conditions	115	125	135	145

Daily fat intake

The rate of fat consumption ensures the functioning of metabolism and metabolism. The problem is that an excess of fat leads to excess weight gain, and a lack of fat leads to a decrease in immunity and a deterioration in the production of hormones. Therefore, the body’s daily need for fats should be replenished evenly, taking into account personal needs.

Daily fat requirement depending on gender, weight and the result a person strives for:

(Data is indicated in grams)	Weight up to 50 kg	Weight up to 60 kg	Weight up to 70 kg	Weight up to 80 kg
For men with a normal diet	55	60	60	70
When gaining weight	70	70	75	85
When losing weight	40	40	45	45
For women with a normal diet	45	50	50	55
When gaining muscle mass	60	60	65	75
When losing weight	30	35	35	40

Percentage

If a person needs to gain muscle mass, then increased nutrition and strength exercises are the basis for achieving the goal. Let's give an example of how to calculate the proportion of BJU as a percentage for an adult man weighing 70 kilograms and the ratio of body fat to total body weight.

Name of the norm	How much do you need	Calculation for a man weighing 70 kg for muscle gain
Kcal	Additional 20% to the daily norm	3000 kcal
Fats	30 – 40 %	100 – 115 grams of fat is 900 – 1050 kcal
Squirrels	20 – 30 %	150 – 190 grams of protein is 600 – 750 kcal
Carbohydrates	50 – 60 %	370 – 450 grams of carbohydrates is 1500 – 1800 kcal

To gain weight you also need more carbohydrates. Ideally, they should reach the upper limit of the daily norm. At the same time, protein and fats should be consumed in moderate doses, otherwise hormonal disruption and a decrease in testosterone will occur.

The best time to consume the bulk of carbohydrates is 2-3 hours before exercise.

Table of BZHU norms for weight loss

For those who want to bring their physical condition into ideal shape and lose unnecessary pounds, it is worth calculating how many carbohydrates per 1 kg of weight you need to consume depending on your gender. This procedure should be carried out with protein and fats. For a better understanding, below is a table of necessary elements depending on gender, age and physical activity.

For men:

Light physical activity			Regular exercise
Age	18-30	31-40	41-60	18-30	31-40	41-60
Proteins, g	95	90	90	115	110	100
Fats, g	55	50	45	60	55	50
Carbohydrates, g	115	115	110	150	140	135
Calories	1850	1800	1700	2350	2250	2150

For women:

Little physical exercise			Intensified sports activities
Age	18-30	31-40	41-60	18-30	31-40	41-60
Proteins, g	80	75	70	90	85	80
Fats, g	45	40	40	50	45	40
Carbohydrates, g	100	95	90	115	110	100
Calories	1550	1500	1450	1850	1800	1700

Table of BZHU norms for weight gain

For a healthy body, carbohydrate intake should be at least 150 - 160 grams per day.

For men			For women
Age	18-29	30-39	40-59	18-29	30-39	40-59
Proteins, g	120	135	145	100	115	120
Fats, g	50	55	65	40	45	50
Carbohydrates, g	200	215	220	150	170	160
Calories	1700	1750	1780	1400	1450	1400

How many carbohydrates per day does a person need when gaining weight?

The body needs proteins for muscle growth, but it is carbohydrates that play a role in maintaining muscle mass. Complex carbohydrates have been proven to have a beneficial effect on the body and provide it with the energy it needs for activity and training, which leads to muscle growth.

Note! For example, an athlete needs to consume 3000 kcal in order to grow muscles. Carbohydrates make up half of the diet, which means 1500 kcal comes from them. Following the formula, 1500 is divided by 4 and the result is 375 g per day.

The main and most important factor that is responsible for the growth of muscle mass is kilocalories. To build muscle, you need to perform complex strength training exercises, and this requires a lot of energy. Adhering to a diet with an increased energy content leads to maximum restoration of the daily requirement of muscle glycogen. With regular replenishment of energy reserves, muscles are able to work at maximum capacity for a long time. Many studies have proven that increasing the daily intake of carbohydrates guarantees athletes positive results from training. The greater the load, the greater the muscle mass.

To gain 0.5 kg of muscle, it is recommended to add 250 calories every week. A woman needs to add +30 kcal to her diet, a man +40. Provided there is no excess fat in the body, these are optimal calculations for the first period of training.

To gain muscle mass, you need to gradually increase the number of calories you consume.

Most of your energy reserves should come from carbohydrates. You can eat 300–400 g of: 70 grams of pasta, half a bagel and one banana.

The dose should be increased gradually so that excess reserves do not go into subcutaneous fat. It is recommended that athletes with heavy loads increase their daily diet by 30–35 kilocalories, and after 2 weeks - by 40. If fat does not appear in the body, the addition is correct, and you can continue in this mode. Using the same principle, you can lose excess weight, only consume less: for women 30, for men 40.

Types of proteins

Based on their origin, proteins are divided into animal and plant. More detailed information is shown in the table:

Types of proteins	main sources
Animal origin	Meat, fish, dairy products, eggs, seafood
Vegetable origin	Cereals, nuts, vegetables, bread

These two types differ in the set of amino acids and the degree of digestibility. Plant protein is considered incomplete because it has a poor set of amino acids. Therefore, it is advisable to consume it together with an animal to ensure a complete amino acid profile.

How to calculate carbohydrates

For example, it is recommended to consume 2900 kcal per day to build muscle:

Of the total amount, 45% is allocated to carbohydrates.

45% of 2,900 = 1305.

The result obtained is divided by 4.

1305 ÷ 4 = 326.

Divide the resulting daily norm by the number of meals (for example, 5 times).

326 ÷ 5 = 65 g.

Yields 65 grams per meal.

It is convenient to use special calculators to count calories.

An easy-to-use online calculator that can be found on many websites. In order for him to count correctly, it is enough to register gender, height, weight, age, and the measure of vital activity. As the resulting number decreases, the weight will decrease, and vice versa.

What's the mystery?

If everything is so simple, then why do athletes who take 2-3 g per kg of their weight gain muscle much faster. To calculate how much protein to take, it is important to take into account one more detail - the digestibility of the body. That is, each person takes protein with different effectiveness. For one it is enough to consume 1.5-2 g per kilo, while for another 2.5-3 grams is not enough. The body can absorb 40% or more of the resulting protein. However, this number differs for everyone. One can only guess how much the muscles will actually gain.

Advice from experienced trainers and nutritionists

After a decision is made to lose weight, all nutritionists recommend a preliminary consultation with a specialist. If you decide to get rid of kilograms on your own, you should listen to the advice of professionals:

• Don't go to extremes. It is not recommended to reduce the number of meals. In order to kickstart your metabolism, you need 5 small servings a day, and not limit yourself to a couple of salads. The body needs everything, the only question is how much.
• Breakfast is required. The optimal time is within an hour after waking up. If you don't eat breakfast, your body won't have enough energy, which causes lethargy and depression.
• The belief that you can’t eat after six in the evening is unfounded. Each person has his own regime. It is enough to eat your last meal 3 hours before bedtime.
• It is recommended to eat foods rich in carbohydrates separately from other foods. The process of their breakdown begins in the esophagus, and fats and proteins take longer. When proteins are broken down, energy is produced, and the body does not need to break down fats to produce energy. Thus, the fats go into storage known as body fat.

  
  It is better to eat carbohydrates separately

• Compliance with the norm of physical activity. It will not be possible to lose weight correctly on just one diet, since a change in the ratio of muscle and fat mass is desirable. Maximum attention to cardio exercises, for example, Nordic walking. You can notice excellent results if you go swimming, as this sport affects all muscle groups.
• Drink plenty of fluids. To determine muscle mass, special equipment is required. According to average data, women will spend 1500–2500 kcal, men 2000–4000. Based on the numbers, a woman needs 1.2–2.5 liters of water, a man 2–4 liters. Don't overdo it if you don't feel like drinking. In addition to water, you should drink teas and herbal infusions that improve the digestion process and the secretion of gastric juice.
• Avoiding sweets. All diets prohibit sweets, but your mood depends on it, so you can make an exception once a day in favor of two shares of bitter dark chocolate.
• Remember about balance. If you need to lose 2–3 kg, you can do without specialists. If you are overweight, it is better to see a nutritionist and take the necessary regular measurements so as not to harm your health.

When achieving the desired result, it is important to continue to follow theory and practice. There is a lot of scientific evidence in the world that by changing your lifestyle, which includes a balanced diet and exercise, you can slow down the aging process and even reverse time a little.

What is the best time of day to consume protein?

Bodybuilders are still trying to establish the optimal time to consume protein. Should you take it before, during or after a workout? Should it be consumed daily before or after meals? What is important here is the amount of protein consumed per day, and not the time of its consumption.

Whether it's an omelet in the morning, a protein shake after a workout, or cottage cheese before bed, your priority should always be the daily requirement mentioned above.

The rate of muscle protein synthesis remains elevated for 3-5 hours after protein consumption. By consuming about 20 grams of protein 3-4 times a day, you stimulate protein synthesis while simultaneously promoting protein breakdown. Research has shown that consuming more than 20 grams of protein per meal does not provide any real benefit.

However, this doesn't mean that consuming more protein is a complete waste. While extra protein won't speed up protein synthesis, it can minimize muscle breakdown and also be stored in your amino acid store for later use or serve as an energy source during long, intense workouts.

Possible harm and overdose

If you have decided to start drinking protein, you should definitely familiarize yourself not only with the rules for its use, but with possible side effects. An overdose of this product may cause some undesirable consequences:

• lack of appetite;
• headache;
• fatigue;
• increased frequency of bowel movements.

In addition, experts do not recommend consuming protein powders for people who are allergic to cow's milk. In this case, it is best to give preference to those proteins that are made on a soy base. Also, protein should not be consumed during pregnancy and lactation. Under no circumstances should people who suffer from kidney disease drink protein shakes. When using medications, when combining them with protein, it is imperative to consult with your doctor. Currently, experts have not proven the negative effects of protein on the liver.

Many novice athletes, bodybuilders or those people who want to lose weight take proteins based only on their own opinion and the recommendations of their friends who confidently talk about how to properly take protein. This approach can cause various side effects, as well as health problems. Therefore, before consuming a protein shake, you need to be very careful and, if possible, consult a specialist.

In conclusion, it is worth noting that protein is only an additive to the main diet. Therefore, you should not completely replace all food with protein shakes. It is important to follow the recommendations on how to properly take protein.