Various foods provide us with this essential macronutrient for the body. Learn the correct way to incorporate protein into your diet.
Protein consumption is very important to maintain a healthy body.
The protein It is usually highly recommended for people who exercise daily. This is due to its importance for the tissue recovery muscular, but it also provides other great health benefits.
This essential macronutrient For the human body it plays a crucial role in the formation and repair of tissues. In addition, it plays a fundamental role in the production of enzymes and hormones, and in the immune system by helping in the formation of antibodies necessary to fight infections and diseases.
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Both the deficiency and the excess protein can have negative impacts on health. Therefore, it is crucial to maintain a balance Adequate protein intake to ensure optimal functioning of the body.
How much protein should I consume?
Many trainers recommend complementing the exercise routine with protein intake. According to experts in the field, if you are a man or a woman you must be 1.3 to 1.5 grams per kilo that weighs This portion can be distributed during daily meals, so that the muscles receive the necessary contribution to grow.
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In any case, it is important to consult with your own trainer or a health professional since it will depend on each organism. It is also important to take into account the exercise requirement what is done and its frequency.
The best way to consume protein
It is necessary to consume protein in the diet to help the body repair cells and produce new cells. Experts recommend that the protein intake either after performing physical activity, in the phase called anabolic window. It can be up to maximum two hours after exercising.
The ideal is to ingest this macronutrient through the foods consumed in the diet, both animal meat as well as other foods, which can be eggs, nuts, spinach and dairy.
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If, despite exercise and diet, the person cannot increase their muscle mass, they can go to the supplements several that currently exist to try to meet that need. It can be protein powder, shakes or protein bars.
What foods to eat to increase muscle mass?
Between the proteins there are those of animal and plant origin, which have different amino acid profiles. A varied diet of both has great advantages at a fitness level, among them a lower percentage of fat, as well as a high value in vitamins and minerals as a whole.
Plant-based proteins
- Seeds: 33 grams
- Quinoa: 14 grams
- Lentils and chickpeas: 9 grams
- Walnuts: 25 grams
- Almonds: 22 grams
Proteins of animal origin
- Chicken: 32.8 grams
- Beef: 26.4 grams
- Eggs: 13 grams
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
