Protein is a vital component of a well-balanced diet, supporting organ function, muscle growth and maintenance, and even weight loss. However, navigating the world of protein can be overwhelming, leading to common mistakes that may hinder health goals.
To determine your daily protein needs, multiply your body weight in pounds by 0.55-0.72 grams per kilogram. For example, a 150-pound person would need 88-104 grams of protein per day. Spreading this intake across the day helps maintain constant amino acid flow to muscles, supporting muscle repair and growth.
Choosing high-quality protein sources is essential. Lean meats, seafood, dairy, and plant-based options like legumes and tofu are excellent choices. Avoid processed and red meats, which can be high in saturated fat and linked to cancer development.
Shakes, bars, and powders can be convenient supplements, but use them sparingly due to added sugar and calories. Whole food sources of protein provide the most benefits without excessive calorie or sugar intake.
To avoid plateaus, vary your protein sources. Include a variety of plant-based options in your diet to improve heart health and digestive function. If following a vegan or vegetarian diet, ensure you’re consuming essential amino acids from multiple protein sources.
Loving a particular protein source too much is not necessarily bad, but be mindful of overconsumption. Experiment with new recipes and find what works for you. A balanced approach to protein intake will support optimal health and well-being.
Source: https://www.healthline.com/health-news/protein-mistakes-weight-loss