Portion

Dear Mr. Jelínek,

In addition to this lesson, it is recommended everywhere to adhere to a certain amount of protein. In the ZOF game, these values are further specified several times. It is important that the amount of protein in the diet isn't too low, meaning under 1.0g/kg, and not too high, more than 2g/kg, depending on gender, work, sports activity, etc. I understand this. In this context, I am interested in knowing if there is, or if it is even established, a maximum amount of protein per serving (i.e., breakfast, lunch, dinner, or snack) that our body is capable of digesting and utilizing. If we take a 100 kg male strength athlete who wants to gain muscle mass and has a set protein amount of 2g/kg, that would be 200g of protein per day. If I adequately divide this into 5 meals a day, it's approximately 40g of protein per serving. If he were to eat only 3 times a day, it would be almost 67g of protein per serving, which seems to me like a lot.

Thank you for your response.

There is no clear-cut answer in terms of a strictly defined intake threshold. Generally speaking, as physical activity increases, metabolism accelerates, which also involves increased activity of the digestive tract. Thus, an athlete will be able to process a larger sudden intake of protein compared to someone who is physically inactive. However, there are differences between endurance and strength athletes, and it is also important to distinguish between women and men, with body weight (muscle mass percentage) playing a crucial role. A man engaging in anaerobic sports can afford to consume 50-60 g of protein in one serving without causing significant issues, while for non-athletic women, a range of 20-30 g is often suggested. However, all these figures should be considered with some flexibility, as every individual reacts differently (among other things, protein processing also depends on the diversity of the gut microbiota).

Hello,

I have a question regarding the number of servings related to metabolic type. Should it be that an individual with a slower metabolism, who digests food longer, would manage, for example, with three servings, whereas someone whose metabolism works faster would have five servings? Or conversely, should we try to incorporate more smaller servings for a person with a slow metabolism to "kick-start" the metabolism, so to speak?

I would also like to follow up on my previous inquiry in the consultation - regarding proteins and weekly diet regimen. If, for example, I include fish twice a week and other kinds of meat 1-2 times a week, on the other days when meat is not in the diet (I am speaking here about omnivores because I know this is a question that is often very important to them - how to supplement proteins without meat?) is it always necessary to have some legumes or quinoa during the day? Or can we choose days without legumes and meat if we have, for example, eggs, nuts and seeds, or cheese... I am mainly concerned about the completeness of proteins.

Thank you very much for all your answers.

By making adjustments to our diet, we have the opportunity to manipulate metabolic behavior, and this applies to the number of meals throughout the day. For example, if an individual's metabolism is too slow, it can be beneficial to support it by increasing the number of meals per day, including reducing the fat content and adjusting the ratio of Ca:Mg and Ca:P. These options are simply available to us, and it is up to us whether we utilize them.

Address the complexity of proteins primarily in specific situations that require it. Typical examples include vegan diets or elite athletes, where the demands for the quantity and quality of protein increase significantly compared to the average population. This does not mean that every protein-containing meal must necessarily exhibit amino acid completeness; the goal is simply increased attention and effort directed in this direction. Every diet plan should be, above all, practically feasible, and your considerations when translating theory into practice should always be based on this.