In general, a person looking for muscle definition and health needs to consume 1.6 grams to 2.2 grams of protein per kilogram of body weight daily.
João Pedro Abreu Coelho, Nutritionist
In other words, a person who weighs 70 kg and follows a regular training routine would need 112 grams to 154 grams of proteins per day.
It is worth noting that this is the necessary value for the nutrient and not for the protein source food as a whole.. For example:
- A slice of chicken breast (100 grams) contains about 25 grams of protein;
- A whole egg is about 6 grams;
- A cup of full-fat natural yogurt contains about 7 grams;
- Bean shell without broth is about 3 grams.
So, this 70kg person would need to eat about three chicken strips, two to three eggs, a cup of yogurt and three scoops of beans daily to reach his goal.
What proteins to eat?
Proteins of high biological value, such as those of animal origin (meat, eggs, milk, yoghurt, cheese), are more easily absorbed by the body and contain more essential amino acids, which are not produced by the body and are more important. To build muscle (protein synthesis), according to João Pedro Coelho, clinical and functional sports nutritionist in Fortaleza (CE).
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