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| Daily protein rate |
Daily protein standard
Carbohydrates and fats, as well as proteins, are an important part of the energy value of food. It is their use that allows you to maintain and increase muscle mass, so their calculation is very important for athletes and slimming. The limits of total daily protein economy for a person are very blurred, so this figure is considered the best for itself.
How to calculate the daily rate of protein?
Depending on the type of physiological, physiological supplement and other factors, the need for protein may be higher or lower than normal. There area unit such a big amount of varieties it's laborious to mention.
The easiest way to find out your protein rate per day is to lose a certain amount of your weight. It is believed that each person needs one protein per day according to the same lifestyle, which is light physical activity - 1.5 grams, and athletes - 2 grams. However, this principle can only be used by ordinary people. - Not too small or too big.
Estimate the amount of protein per day
If you suspect that your weight is normal, you can calculate the average "normal weight" for someone with your body, and it is up to you to choose your daily requirement of protein.
Let's take the simplest boric formula, which helps to determine the normal weight in terms of growth.
If your height is less than 165 cm: less than 100 height.
If your height is less than 175 cm: less than 105 cm.
If your height is more than 175 cm: less than the height of 110. Proceeding from this formula, if you're a woman of one hundred seventy cm, then your traditional weight for Bork is one hundred seventy - one zero five = sixty five weight unit. However, this formula shows correction, depending on the width of the bone. The scale of this indicator is very simple. Usually take a centimeter tape and measure the wrist frame - the place where the watch is usually worn.
Remember the result, and see what kind of body you belong to:
Wrist cm less than 16 cm - you Christians (thin theft, usually not offered to intellectuals);
Wrist depth of 16-18 cm - you are on a normal basis (a man with normal bone width, who is able to follow the diet, because possible with improper dietary issues);
The wrist is over 18.5 cm - you are hypersthenic (a person with wide, heavy bone, and as a rule, completely inclined).
The Burkwa index body type needs to be modified: Norvistens drop this number, teachers become more than 10%, and hypersthenics include 10%. Thus, depending on this indicator, the height of 170 cm can be different in length and weight:
If they are octopuses with thin wrists then their normal weight is Bork (170 - 105) - 10 ٪ = 65 - 10 ٪ = 65 - 6.5 = 58.5 kg;
Normonist usually leaves the Borcoco score: 170 - 105 = 65 kg;
Hypersthenic (with heavy bone) calculates the following normal weights: (170 - 105) + 10% = 65 + 10% = 65 +6.5 = 71.5 kg.
This figure can be multiplied by the number of grams of protein, which is kept at the rate of one person per day. For those who do not play sports and lead a sedentary lifestyle, this figure is 1-1.2 g of protein per kilogram of body weight. So we get daily protein economy, calculated individually.
Daily protein for an athlete
Daily protein economy for humansIf you are interested in knowing the meaning of daily protein for people who are actively involved in sports, the principle of calculation is the same, only the last factor is different - it is the amount of protein required for every kilogram of body weight. Is.
Thus, the Booke formula (with correction for body type) is usually obtained by multiplying the normal mass value by the appropriate coefficient:
When training 1-3 times a week - 1.6 g per 1 kg of protein;
When training 3-5 times per week - 1.8 - 2 g of protein for every 1 kg.
For a moderate sport Norwegian girl with a height of 170 and a weight of 65 kg (excluding actual weight), the value of this calculation would be: 65 * 1.6 = 100 grams of protein per 100 grams.
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