Your protein needs and where to get it.

Protein is an essential macronutrient that plays a crucial role in the growth, repair and maintenance of body tissues.

For athletes, adequate protein intake is vital to improve performance, speed recovery and promote muscle development.

How to calculate your protein needs?

Determining how much protein you need depends on several factors, including your age, weight, physical activity level, and specific goals (for example, gaining muscle mass, losing weight, or maintaining general health).

Here's how you can calculate your protein needs:

1. Basic Calculation:

The general recommendation for the average person is to consume 0.8 grams of protein per kilogram of body weight. However, athletes and active people require more.

2. Athletes and Active People:

Moderate exercise (3-5 days a week): 1.2-1.5 grams of protein per kilogram of body weight.

Intense training or endurance athletes: 1.5-2.0 grams of protein per kilogram of body weight.

Strength athletes or bodybuilders: 2.0-2.2 grams of protein per kilogram of body weight.

3. Practical Example:

If you weigh 70 kg and are an athlete who trains intensely, you will need between 105 and 140 grams of protein per day (70 kg x 1.5 g/kg = 105 g and 70 kg x 2.0 g/kg = 140 g).

Where to get your protein?

There are numerous sources of protein that you can incorporate into your diet. Here we present some of the best options:

1. Protein of Animal Origin:

Lean meat: Chicken, turkey, beef and pork.

Fish and seafood: Salmon, tuna, trout and shrimp.

Eggs: An excellent and versatile source of complete protein.

Dairy products: Milk, cheese, Greek yogurt and buttermilk.

2. Protein of Plant Origin:

Legumes: Lentils, chickpeas, beans and peas.

Whole grains: Quinoa, brown rice and oats.

Nuts and seeds: Almonds, walnuts, chia and flaxseed.

Tofu and tempeh: Excellent sources of protein for vegetarian and vegan diets.

3. Protein Supplements:

Protein powder: Whey, casein, pea protein and rice protein.

Protein bars: Practical to consume on the go.

Tips to Optimize Your Protein Intake

Distribute your intake throughout the day: Consuming protein at each meal helps maintain constant levels of amino acids in the body.

Combine protein sources: Mixing animal and plant-based proteins can provide a more complete amino acid profile.

Post-workout: Consuming a high-quality protein source after exercise can improve muscle recovery and growth.

Join the Vitality95 Journey

At Vitality95 , we understand the importance of proper nutrition to achieve your sports goals. Our protein products are formulated to help you meet your daily protein needs easily and deliciously. Discover our range of supplements and optimize your performance today!

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