Protein has become a key topic in daily nutrition, especially among the physically active. It is suggested that consuming around 100 grams of protein a day can be beneficial for muscle development and satiety.
However, this goal does not necessarily require shakes, bars, or supplements. Specialist Rhiannon Lambert, a nutritionist and founder of the Rhitrition clinic, emphasizes that evenly distributing protein intake throughout the day is crucial to maximize its benefits, rather than concentrating it in one meal at the end of the day.
Lambert notes that often, the difficulty in reaching this goal does not lie in dinner, but rather in the early meals of the day. Light breakfasts and non-nutritious snacks can lead to the last meal playing a disproportionate role in daily nutrient intake. According to Lambert, evidence suggests that spreading protein consumption throughout the day can be more effective for muscle protein synthesis.
Additionally, it is clarified that the 100-gram target per day is not a universal rule. In the UK, the recommended amount for adults is 0.75 grams of protein per kilogram of body weight. This implies that a woman weighing 72 kilograms should consume around 54 grams daily. Those participating in strength training may benefit from higher amounts, ranging between 1.2 and 1.6 grams per kilogram, to support muscle growth and recovery.
Lambert also emphasizes that protein intake should be considered in terms of common foods, not special formulas. Her recommendation is to include a significant source of protein in each main meal and snack, thereby avoiding the need to accumulate daily intake in just a few hours.
This approach promotes not only adequate protein intake but also highlights the importance of meal planning, shifting focus from supplements to healthier, more accessible food choices.
Source: www.infobae.com
