{"id":193,"date":"2021-11-15T11:55:00","date_gmt":"2021-11-15T11:55:00","guid":{"rendered":"https:\/\/neshio.de\/?p=193"},"modified":"2021-11-16T14:35:14","modified_gmt":"2021-11-16T14:35:14","slug":"wie-viel-protein-am-tag","status":"publish","type":"post","link":"https:\/\/neshio.de\/fr\/combien-de-proteines-par-jour\/","title":{"rendered":"Voici la quantit\u00e9 de prot\u00e9ines qu'il faut vraiment consommer par jour"},"content":{"rendered":"

L'apport quotidien en prot\u00e9ines n'est pas n\u00e9cessairement le m\u00eame pour tous. D\u00e9couvrez ici comment d\u00e9terminer votre dose quotidienne de prot\u00e9ines. <\/p>\n\n\n\n

Vous vous demandez quelle quantit\u00e9 de prot\u00e9ines vous devriez consommer chaque jour ? L'apport journalier recommand\u00e9 (AJR) est de 0,8 gramme par kilogramme de poids corporel par jour - 46 grammes pour une femme moyenne. Cela correspond \u00e0 seulement 10 % des calories quotidiennes. Si vous n'\u00eates pas tr\u00e8s actif, cela est probablement suffisant. Cela vous permettra d'atteindre l'objectif sans effort si vous suivez un r\u00e9gime alimentaire typiquement occidental.<\/p>\n\n\n\n

Pour obtenir votre \"AJR\" personnel en prot\u00e9ines, multipliez le chiffre 0,36 par votre poids en livres. (Pour une femme s\u00e9dentaire de 150 livres, cela repr\u00e9senterait 54 grammes.) Doublez-le si vous \u00eates tr\u00e8s actif ou \"prot\u00e9ine optimale<\/strong>Le but de ce programme est de \"maintenir la masse musculaire et de favoriser la perte de poids avec l'\u00e2ge\". <\/a>.<\/p>\n\n\n\n

Selon les derni\u00e8res donn\u00e9es de la National Health and Nutrition Examination Survey, les Am\u00e9ricaines en mangent d\u00e9j\u00e0 environ 68 grammes par jour. \"Il n'y a aucune raison de s'inqui\u00e9ter pour les prot\u00e9ines\", dit un expert. \"Mangez simplement une vari\u00e9t\u00e9 de poissons, de noix, de haricots, de graines et de produits laitiers, y compris du yaourt\". Les mots cl\u00e9s ici sont aliments riches en prot\u00e9ines<\/a>. Il peut toutefois \u00eatre utile d'augmenter vos prot\u00e9ines bien au-del\u00e0 de l'AJR.<\/p>\n\n\n\n

Quand augmenter sa dose de prot\u00e9ines <\/h2>\n\n\n\n

Si tu es tr\u00e8s actif<\/strong><\/h3>\n\n\n\n

Cela signifie faire au moins 35 \u00e0 40 minutes d'exercice mod\u00e9r\u00e9 quatre ou cinq jours par semaine, y compris des exercices de musculation deux ou plusieurs fois par semaine. Envisagez de consommer quotidiennement 1,2 \u00e0 2 grammes de prot\u00e9ines alimentaires par kilogramme (ou environ 0,5 \u00e0 0,9 gramme par livre) de poids corporel. Cette quantit\u00e9 est la plus appropri\u00e9e pour la reconstruction du tissu musculaire. En particulier si vous effectuez de nombreuses s\u00e9ances d'entra\u00eenement de haute intensit\u00e9, sugg\u00e8rent les recherches.<\/p>\n\n\n\n

Si tu essaies de perdre du poids<\/strong><\/h3>\n\n\n\n

La digestion des prot\u00e9ines prend plus de temps que celle des glucides, ce qui entra\u00eene une sensation de sati\u00e9t\u00e9 et incite ton corps \u00e0 s\u00e9cr\u00e9ter le peptide YY, une hormone intestinale qui r\u00e9duit la faim. \"Si les prot\u00e9ines repr\u00e9sentent environ 30 % de vos calories quotidiennes, vous mangerez naturellement moins\", explique une experte en nutrition. \"Les prot\u00e9ines r\u00e9duisent l'app\u00e9tit et, d'apr\u00e8s mon exp\u00e9rience, aident \u00e9galement \u00e0 contr\u00f4ler les fringales\".<\/p>\n\n\n\n

Les \u00e9tudes sont mitig\u00e9es quant \u00e0 savoir si la consommation de plus de Prot\u00e9ines \u00e0 la perte de poids<\/strong> ne conduit \u00e0 rien. La recherche, en revanche, est certaine que les prot\u00e9ines peuvent vous aider \u00e0 obtenir plus de votre muscle maigre tout en perdant de la graisse. Une \u00e9tude de 2011 sugg\u00e8re d'augmenter les prot\u00e9ines jusqu'\u00e0 1,8 \u00e0 2 grammes par kilogramme (environ 0,8 \u00e0 0,9 gramme par livre) de poids corporel par jour afin d'\u00e9viter la perte de muscle en cas de restriction calorique. R\u00e9duisez les glucides raffin\u00e9s pour compenser les calories suppl\u00e9mentaires apport\u00e9es par l'ajout de prot\u00e9ines.<\/p>\n\n\n\n

Si tu es d'\u00e2ge moyen<\/strong> es<\/strong><\/h3>\n\n\n\n

Si vous consommez plus de prot\u00e9ines avec l'\u00e2ge, vous pouvez pr\u00e9server vos muscles et pr\u00e9venir l'ost\u00e9oporose. \"Ainsi, vous resterez plus fort et plus fonctionnel\", explique l'expert. Dans une \u00e9tude de 2015, les adultes de plus de 50 ans qui ont approximativement doubl\u00e9 leur AJR (avec 1,5 gramme de prot\u00e9ines par kilogramme ou 0,68 gramme par livre de poids corporel) \u00e9taient plus aptes \u00e0 reconstruire et \u00e0 maintenir leur musculature apr\u00e8s seulement quatre jours, par rapport aux groupes de contr\u00f4le qui mangeaient l'AJR.<\/p>\n\n\n\n

Le doublement de l'AJR vous donne des \"prot\u00e9ines optimales\", un concept mis en avant par plus de 40 nutritionnistes lors d'un r\u00e9cent sommet sur les prot\u00e9ines. La prot\u00e9ine optimale repr\u00e9sente environ 15 \u00e0 25 % de vos calories quotidiennes, toujours en dessous de la valeur recommand\u00e9e par de nombreux r\u00e9gimes hyperprot\u00e9in\u00e9s populaires. Sur une journ\u00e9e, cela pourrait ressembler \u00e0 20-30 grammes par repas et 12 \u00e0 15 grammes par collation. Cela signifie 90 \u00e0 105 grammes par jour.<\/p>","protected":false},"excerpt":{"rendered":"

Die t\u00e4gliche Proteinzufuhr ist nicht unbedingt f\u00fcr alle gleich \u2013 hier erfahren Sie, wie Sie die Tagesdosis an Protein f\u00fcr […]<\/p>\n","protected":false},"author":2,"featured_media":219,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[17,16],"tags":[],"class_list":["post-193","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ernaehrung","category-gesundheit"],"acf":[],"yoast_head":"\nSo viel Protein am Tag sollte man wirklich zu sich nehmen<\/title>\n<meta name=\"description\" content=\"Wie viel Protein am Tag sollte man zu ich nehmen? 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