Protein is vital for the body, especially when it comes from fish, chicken, legumes and dry nuts. Protein helps, among other things, to maintain muscle mass, to strengthen bones, to strengthen the immune system, to reproduce tissues and organs of the body, especially after injuries, and finally to reduce hunger! Yes, protein helps us feel full and not look for sweets and snacks after eating.
The recommended daily intake is 0.8 grams of protein for each kilogram of body weight. If, for example, one weighs 70 kilos, he needs approximately 56 grams of protein per day. As an example, 100 grams of chicken breast contains 31 grams of protein, 100 grams of salmon fillet 22 grams and 100 grams of low-fat Greek-style yogurt about 6 grams of protein.
Now, for those who are athletes and want to increase or maintain their muscle mass, according to experts, 1.5-2 grams of protein are needed per kilogram of body weight, that is, approximately double the normal. Moreover, if someone is seriously involved in bodybuilding, 3 grams of protein per kilogram of body weight may be required!