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How much protein do I need to eat?

The Swiss Federal Office for Food Safety and Veterinary Affairs recommends that adults consume 0.8 grams of protein per kilogram of body weight daily. This applies to people who do little or no active sport. As soon as more sport is practiced, the body also needs more protein.

Proteins are building blocks of the human body, we need them to repair and regenerate cells. People who do a lot sports need more of these building blocks for regeneration and the desired supercompensation. This is especially true for strength athletes, because this is where the cells are subjected to the most intense stress.

For athletes*, the recommendation per kilogram of body weight is 1.5 grams per day. Depending on the type of sport, the ideal value is between 1 gram and 2 grams, whereby the 2 grams should not be exceeded.

Protein in larger quantities can be harmful, since uric acid is a by-product of metabolism. This is excreted via the kidneys, which can be a permanent burden on the kidneys.

The ideal range for hobby strength athletes is therefore between 1 and 1.5 grams.

Calculation example: 80 kg/body weight x 1.5 grams protein = 120 grams protein per day

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