{"id":18802,"date":"2024-03-06T13:24:15","date_gmt":"2024-03-06T13:24:15","guid":{"rendered":"https:\/\/365jp.eu\/2024\/03\/06\/kuinka-paljon-proteiinia-tarvitsemme-paivassa\/"},"modified":"2025-11-26T12:01:11","modified_gmt":"2025-11-26T12:01:11","slug":"kuinka-paljon-proteiinia-tarvitsemme-paivassa","status":"publish","type":"post","link":"https:\/\/365jp.eu\/fi\/2024\/03\/06\/kuinka-paljon-proteiinia-tarvitsemme-paivassa\/","title":{"rendered":"KUINKA PALJON PROTEIINIA TARVITSEMME P\u00c4IV\u00c4SS\u00c4?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"18802\" class=\"elementor elementor-18802 elementor-18319\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"wd-negative-gap elementor-section elementor-top-section elementor-element elementor-element-96e79c1 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"96e79c1\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-03d209f\" data-id=\"03d209f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5818cb9 color-scheme-inherit text-left elementor-widget elementor-widget-text-editor\" data-id=\"5818cb9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"margin-bottom: 0.0001pt; text-align: left;\">Kuinka paljon proteiinia tarvitsemme p\u00e4iv\u00e4ss\u00e4 \u2013 t\u00e4h\u00e4n kysymykseen ei ole yht\u00e4 ainoaa vastausta, sill\u00e4 tarvittava m\u00e4\u00e4r\u00e4 riippuu paljon ihmisen el\u00e4m\u00e4ntavasta, tavoitteista ja fyysisest\u00e4 aktiivisuudesta. Proteiini on kuitenkin joka tapauksessa t\u00e4rke\u00e4 ravintoaine, joka tukee lihasten kasvua ja palautumista sek\u00e4 auttaa s\u00e4ilytt\u00e4m\u00e4\u00e4n lihasmassaa my\u00f6s painonpudotuksen aikana. Lis\u00e4ksi riitt\u00e4v\u00e4 proteiinin saanti lis\u00e4\u00e4 kyll\u00e4isyyden tunnetta ja tehostaa aineenvaihduntaa, mik\u00e4 tekee siit\u00e4 tehokkaan apurin painonhallinnassa.  <br><br><\/p><h2 style=\"margin-bottom: 0.0001pt; text-align: left;\">Kuinka paljon proteiinia tarvitsemme p\u00e4iv\u00e4ss\u00e4?<\/h2><p style=\"margin-bottom: 0.0001pt; text-align: left;\"><br>Se riippuu my\u00f6s siit\u00e4, onko tavoitteena parantaa treenituloksia, lis\u00e4t\u00e4 yleist\u00e4 vireystilaa tai vain tukea terveellist\u00e4 ruokavaliota. Siksi on t\u00e4rke\u00e4\u00e4 arvioida oma proteiinitarve tietoisesti ja tarvittaessa tukea sit\u00e4 laadukkailla proteiinituotteilla \u2013 esimerkiksi meid\u00e4n proteiinijauheillamme. <\/p><p style=\"text-align: left;\"><span style=\"color: #000000;\">Tarkastellaan ensin nykyist\u00e4 suositeltua v\u00e4himm\u00e4isp\u00e4iv\u00e4annosta <em>(RDA \u2013 Recommended Dietary Allowance)<\/em>, joka kertoo m\u00e4\u00e4r\u00e4n, jonka ihminen tarvitsee pysy\u00e4kseen terveen\u00e4. <span style=\"font-style: inherit; font-weight: inherit; background-color: var(--ast-global-color-5);\">Proteiinin (hera-proteiinin) RDA on 0,8 g\/kg.<\/span> <\/span><\/p><p style=\"text-align: left;\"><span style=\"color: #000000;\">Esimerkiksi:<\/span><\/p><ul><li style=\"text-align: left;\">68 kg painava henkil\u00f6 tarvitsee 68 \u00d7 0,8 eli noin 54 g proteiinia p\u00e4iv\u00e4ss\u00e4.<\/li><li style=\"text-align: left;\">91 kg painava henkil\u00f6 tarvitsee 91 \u00d7 0,8 eli noin 73 g proteiinia p\u00e4iv\u00e4ss\u00e4.<\/li><\/ul><p style=\"text-align: left;\"><span style=\"color: #000000;\">T\u00e4m\u00e4 kattaa yleens\u00e4 noin 10 % p\u00e4iv\u00e4n kokonaisenergiasta.<\/span><\/p><p style=\"text-align: left;\"><span style=\"color: #000000;\">RDA-suositus on kuitenkin hyvin yleinen ja voi poiketa paljon siit\u00e4, mit\u00e4 tarvitsemme omien tavoitteidemme saavuttamiseksi, sill\u00e4 se ei ota huomioon esimerkiksi:<\/span><\/p><ul style=\"text-align: left;\"><li>kuinka paljon energiaa (kcal) kulutamme tai tarvitsemme p\u00e4iv\u00e4ss\u00e4<\/li><li>sukupuolta<\/li><li>ik\u00e4\u00e4<\/li><li>fyysist\u00e4 aktiivisuutta<\/li><li>tehtyjen toimintojen luonnetta<\/li><li>kehon koostumusta<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"wd-negative-gap elementor-section elementor-top-section elementor-element elementor-element-53eb360 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"53eb360\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-36b5886\" data-id=\"36b5886\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-30dfe70 color-scheme-inherit text-left elementor-widget elementor-widget-text-editor\" data-id=\"30dfe70\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Kuinka laskea p\u00e4ivitt\u00e4inen proteiinitarve?<\/h2><p style=\"margin-bottom: 0.0001pt; text-align: left;\">Terveiden aikuisten kohdalla suositeltu proteiinin osuus voi olla jopa 35 % p\u00e4iv\u00e4n kokonaiskalorim\u00e4\u00e4r\u00e4st\u00e4. <\/p><p style=\"margin-bottom: 0.0001pt; text-align: left;\">Mit\u00e4 t\u00e4m\u00e4 tarkoittaa grammoina painokiloa kohden?<\/p><p style=\"margin-bottom: 0.0001pt; text-align: left;\">Oletetaan, ett\u00e4 olet 75 kg painava aikuinen, jolla on keskim\u00e4\u00e4rin aktiivinen el\u00e4m\u00e4ntapa:<\/p><ul style=\"text-align: left;\"><li style=\"text-align: left;\">Painon yll\u00e4pit\u00e4miseen tarvitset noin 2475 kilokaloria (kcal) p\u00e4iv\u00e4ss\u00e4, ja 35 % proteiinia t\u00e4st\u00e4 on noin 866 kcal.<\/li><li style=\"text-align: left;\">1 gramma proteiinia = 4 kcal<\/li><li style=\"text-align: left;\">N\u00e4in ollen voisit kuluttaa jopa 217 g proteiinia p\u00e4iv\u00e4ss\u00e4, eli noin 2,9 g proteiinia painokiloa kohti.<\/li><\/ul><p style=\"margin-bottom: 0.0001pt; text-align: center;\">Katso <a href=\"https:\/\/www.instagram.com\/reel\/DIQU665Cwag\/?igsh=MXczbmlheDFrbDR5dQ==\" target=\"_blank\" rel=\"noopener\"><em><span style=\"text-decoration: underline;\">t\u00e4st\u00e4<\/span><\/em><\/a> mitk\u00e4 olivat personal trainer Tarmo Rattassepin suosikit testatessaan proteiinijauheitamme.<\/p><p style=\"text-align: center;\"><br>365JP:n tarjoamat proteiinijauheet l\u00f6yd\u00e4t t\u00e4\u00e4lt\u00e4: <span style=\"text-decoration: underline;\"><strong><a href=\"https:\/\/365jp.eu\/fi\/tootekategooria\/lisaravinteet\/proteiini-fi\/proteiini\/\" rel=\"noopener\">365JP Whey Proteiin<\/a><\/strong><\/span><\/p><p style=\"margin-bottom: 0.0001pt; text-align: left;\"> <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-11f9c69\" data-id=\"11f9c69\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-80c8688 elementor-widget elementor-widget-image\" data-id=\"80c8688\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/365jp.eu\/fi\/tootekategooria\/lisaravinteet\/proteiini-fi\/proteiini\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"886\" height=\"1080\" src=\"https:\/\/365jp.eu\/wp-content\/themes\/woodmart\/images\/lazy.svg\" class=\"attachment-full size-full wp-image-10569 wd-lazy-fade\" alt=\"Heraproteiini 100% 500 g\" srcset=\"\" sizes=\"auto, (max-width: 886px) 100vw, 886px\" data-src=\"https:\/\/365jp.eu\/wp-content\/uploads\/2023\/04\/wpc-shoko.png\" data-srcset=\"https:\/\/365jp.eu\/wp-content\/uploads\/2023\/04\/wpc-shoko.png 886w, https:\/\/365jp.eu\/wp-content\/uploads\/2023\/04\/wpc-shoko-246x300.png 246w, https:\/\/365jp.eu\/wp-content\/uploads\/2023\/04\/wpc-shoko-840x1024.png 840w, https:\/\/365jp.eu\/wp-content\/uploads\/2023\/04\/wpc-shoko-768x936.png 768w, https:\/\/365jp.eu\/wp-content\/uploads\/2023\/04\/wpc-shoko-150x183.png 150w\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Kuinka paljon proteiinia tarvitsemme p\u00e4iv\u00e4ss\u00e4 \u2013 t\u00e4h\u00e4n kysymykseen ei ole yht\u00e4 ainoaa vastausta, sill\u00e4 tarvittava m\u00e4\u00e4r\u00e4 riippuu paljon ihmisen el\u00e4m\u00e4ntavasta,<\/p>\n","protected":false},"author":1,"featured_media":26213,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[674],"tags":[],"class_list":["post-18802","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogikirjoitukset"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>KUINKA PALJON PROTEIINIA TARVITSEMME P\u00c4IV\u00c4SS\u00c4? - 365JP - Healthy. 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