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Proteins in food .. What are the recommended amounts ?!

Proteins play an important role in our diet with carbohydrates and fats, are linked to all vital body functions and are an important component of the immune system. However, it is not recommended to consume excessive amounts of protein.

Although proteins are important, their excessive consumption does not help build more muscle or strengthening, but can increase the desire for consuming calories and fats. What is the amount of protein the body needs?

Recommended amount of protein
Nutritionists recommend consuming daily protein intake of 10-15% of total calories consumed per day, about 1 g / kg of body weight.

What about pregnant women and athletes?

1. Proteins for pregnant and nursing women
Pregnant women should consume at least 10 grams of protein, which is more than the amount of protein recommended before pregnancy.

Dietians recommend that pregnant women receive proteins daily of 20-30 g of low-fat dairy foods, to contain calcium and vitamin D necessary for the health of the mother's bones and fetuses.

Women who are breastfed need to consume about 20 grams of protein a day to support the production of milk in the suckler body, which is more than the amount consumed before pregnancy.

2 – proteins for athletes
Most types of exercises may include muscle decomposition during exercise and then muscle recovery, so the amount of protein required for athletes depends on the length, frequency and intensity of the exercise.

For example, if you run, you may need 50% protein, which is a higher ratio than you do not usually exercise.

People who develop muscles during exercise may need a double amount of protein and a higher proportion of consumption than a person who does not exercise.

It's important to remember that most people, including athletes, receive a large amount of protein in their normal diet, so it's often not necessary to take protein supplements.

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