Today, many people are eating protein-rich foods to promote muscle growth. Protein helps not only with muscles but also with the growth and maintenance of all body tissues, including internal organs, bones, and blood. It is a major component of enzymes, hormones, and antibodies, and it also provides 4 kcal of energy per gram. Additionally, it forms immune cells and neurotransmitters, and plays a role in maintaining fluid balance and acid-base equilibrium. Let's take a closer look at this important protein.

 

How much should I eat?… About 0.8 to 1.2 grams of protein per kilogram of body weight is appropriate.

 

Based on the ideal body weight according to height, it is recommended to supplement 0.8 to 1.2 grams of protein per kilogram. If necessary, intake can be increased to 1.5 to 2 grams per kilogram (Data from the Korea Disease Control and Prevention Agency). For a woman who is 160 cm tall, the ideal body weight is approximately 52 kg. In this case, it is advisable to consume between 42 and 62 grams of protein. For a man who is 170 cm tall, the ideal body weight is 63 kg, and a protein intake of 50 to 76 grams is appropriate.

Two eggs in the morning... What if I eat beans, tofu, meat, and fish for lunch and dinner?

 

Let's look at the protein content (per 100g) of major foods from the national standard food composition table. Chicken breast, commonly eaten for protein supplementation, contains 22.97g. For fish, mackerel has 23.6g, saury 23.3g, mackerel 22.6g, flatfish 22.36g, flounder 22.1g, salmon 20.6g, pollock 17.6g, and so on. Since the typical weight of one egg is about 65g, eating about one and a half eggs can provide approximately 13-14g of protein. Eating eggs in the morning and adding beans, tofu, meat, and fish for lunch and dinner can help reduce concerns about meeting daily protein needs.

 

Complete protein sources?… Beef, pork, chicken, fish, eggs, milk

 

Proteins are classified into plant-based and animal-based types. Complete protein sources that contain sufficient essential amino acids, which must be obtained through diet, include beef, pork, chicken, fish, eggs, and milk (according to the Korea Disease Control and Prevention Agency). Plant-based proteins also contain essential amino acids, but some types of essential amino acids are quantitatively deficient. If one is lacking, the utilization of other amino acids is limited, so all essential amino acids must be present in a balanced manner for optimal protein utilization.

 

Be cautious of high-fat protein foods... such as pork belly, ribs, and processed meats.

 

Foods high in saturated fats and cholesterol among animal proteins should be consumed with caution to avoid overeating. Nuts containing plant-based proteins also have high fat content, so it is better not to eat them excessively. For example, a handful of walnuts is appropriate. Many protein foods are high in fat. High-fat protein foods should be limited. Typical high-fat foods include pork belly, ribs, sausages, and other processed meats.

 

Healthy eating is essential for healthy weight management. A healthy meal includes all the necessary nutrients our body needs, such as carbohydrates, proteins, fats, vitamins, and minerals. In particular, essential nutrients that cannot be synthesized in the body must be obtained through food. Overeating is prohibited. To maintain a healthy weight, calorie intake should be carefully controlled to avoid excess.

 

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I think I should eat the boiled egg again in the morning.

Eggs also contain animal protein.

 

It is said that the absorption rate into the body is also fast.

 

Two eggs as a snack seem to be very good.