4 groups of people should eat more protein than usual

If you're doing bodybuilding without protein, you're wasting time meaninglessly.

Protein is an essential nutrient for good health. In a regular diet, you will need protein to create muscles, hair, blood, connective tissue, antibodies and enzymes . According to the US diet guide, every day, you should 10 to 35% of the body's calories come from protein.

A normal adult needs only a minimum of 10%. That's about 46 g of protein for women and 56 g for men. Compared to every 21 g of protein contained in 100 g of beef or 13 g of protein in an egg, these are relatively simple goals.

However, not everyone's body responds equally to a minimum protein level. If you belong to one of the following 4 groups, you will definitely need to pay attention to a protein-rich diet:

1. Bodybuilders

If you're doing bodybuilding without protein, you're wasting time meaninglessly.

If you are having bodybuilding exercises, the main purpose is to build muscle, protein is an indispensable source of nutrition.

Every time you lift weights, you are also "tearing" your own muscle tissue. Then they need to be repaired and rebuilt. This process requires you to have materials that are amino acids.

"Protein is a source of essential amino acids. It's like" bricks "that help us synthesize proteins for our own bodies," explained Dr. David Katz from Yale University in the United States. There is the fact that our bodies cannot synthesize these essential amino acids themselves. That forces us to load them through eating. Either you eat protein-containing foods, or you won't have essential amino acids.

"If you're training for muscles without these amino acids, you won't get anything," Katz said. He likens this to trying to build a house without enough materials for it. So, if you are doing bodybuilding without protein loading, you are wasting time meaninglessly.

2. People who are easy to gain weight

Protein requires a lot of time to digest and that's why we feel fuller than usual.

"There is plenty of evidence to suggest that eating more protein, which also depends on protein, can help you follow a low-calorie diet by maintaining satiety," said Tom Rifai from Henry Ford Health System, USA said.

The reason is that protein requires a lot of time to digest and that is why we feel fuller than usual. On the other hand, protein also helps stabilize blood sugar, which has been shown to reduce our appetite. Since then, a high source of protein means supporting weight loss.

"In the process of losing weight, you will need a lot of protein to stop hunger, increase satiety and reduce the amount of muscle lost during exercise , " Rifai said. In this case, legumes are an abundant source of protein. A study in Obesity magazine found that eating beans such as green beans, lentils, or peas every day will increase satiety, help you manage well and lose weight.

3. People who are eating and drinking bluff

The benefits of a healthy carbohydrate and protein substitute also have a positive effect on cardiovascular health.

Anyone who is eating a bluff diet, including too much sugar or carbohydrates, can benefit from paying more attention to protein. If you're eating too many packaged breads, pasta and snacks, try turning to egg whites, fish and lean meats.

"If you load a larger amount of calories coming from protein, you'll get less from other foods like sugar or carbohydrates," Katz explained. Somewhat: "More than tuna, you will eat less pastry".

The benefits of a healthy carbohydrate and protein substitute also have a positive effect on cardiovascular health. It helps lower blood pressure and bad LDL cholesterol levels in the blood.

4. Middle-aged people

In addition to 50 years old, you will probably need an extra amount of protein each day to counteract muscle loss.

In addition to 50 years old, you will probably need an extra amount of protein each day to counteract the muscle loss caused by aging."Older people who are at risk of losing muscle mass will benefit from higher protein levels in their diet , " Katz said.

In a 2015 study by the Arkansas Medical University, people between the ages of 52-75 showed signs of recovering and maintaining their muscles after only 4 days of increasing protein in the diet.

However, for middle-aged people, they may have been at increased risk of cardiovascular disease such as high cholesterol levels. Therefore, it would be a bad idea to load protein through meat, eggs or milk. Instead, beans, nuts, grains and fish are better sources of protein.