What are proteins and how many you need
We have always heard, that the combination of all the food groups in appropriate amounts, it is the most healthy. However depending on our goals, listening to our body, they do not feel better or worse...there is a specific group is crucial to nourish our body. Exactly! 😉 You what we said in the title, but let's dig a little further.
Below we are going to clarify a series of questions on rapid that throughout the article to understand everything you need to know about the protein much better. For example, that is vegetable protein, which protein is best, when to take protein, whether before or after a training session etc do we Start?
All you need to know about protein
Comer protein is essential. It helps both the muscle repair/structural body as well as multiple functions such as hormones, enzymes, and even neurotransmitters. There are many doubts about this food group consumed almost daily without intending it, as it is present in many foods. But woe unto the protein such doubts generates! And the more we hear is " how much protein to take. And is that according to the WHO a person is sedentary (with no or minimal activity) should consume approximately 1 g for each Kg of body weight.
But...what if I am more active? Multiple studies show that a consumption of about 1.6 to 2 gm per kg body weight are ideal for people with moderate activity. However, if you are a person with specific goals as a reconstitution of the body or loss of fat mass you may be wondering which protein is best for increasing muscle mass or which protein is best for weight loss. Step-by-step, you will quickly reach 😉 Another profile you must also know the amount of protein you eat are the people who are in a process of high-throughput (as oppositions of special forces such as fire, police) or athletes. With a consumption of more than 2 grms of protein per kg of weight.
What protein is best?
The best protein is that your body is able to absorb more efficiently. Up to now, and from a point of view (100% biological, proteins with better absorption are of animal origin (beef, pork, chicken, fish...) But a moment of time! What if I'm vegan or vegetarian? have specific preferences of supply is not a hurdle in your path to well-being. Indeed may be reached by the vegetable protein it has a lower absorption and that in many cases can provide large amounts of other macronutrients (e.g. carbohydrates). Remember that for someone who has decided to be a vegan/vegetarian is the key variability seek multiple sources of protein (seitan, tofu, legumes, dried fruits, etc....). To be a good vegan/vegetarian apart from being a decision is a huge responsibility towards your body.
Before considering supplementation with proteins, it is important to assess if you're already consuming enough protein in your regular meals, if you're following proper portions and if you're keeping variety in your diet. If you are not complying with these criteria, it is advisable to first set your power before resorting to supplements, because the body prefers nutrients from natural sources and less processed.
However, for those with time constraints or situations that hinder the preparation of quality food, supplements can be a convenient option, but it should be considered as a temporary, not a permanent solution.
As for the right time to consume protein, it is better to distribute the portions throughout the day for better absorption. Therefore, eating large amounts of protein in a single meal is not so beneficial as to divide them into three meals with a variety of foods, each with lots of 100-200 grams of animal protein (by weight crude oil) or its equivalent in vegetarian options, although the amounts can vary depending on the type of food.
It is possible that at this point we have solved many of the questions that we have brought up here. Peeero there are more and very interesting.
👉 Let's start by defining what are proteins?
Proteins are like the structure of a house, made up of small components called amino acids, which are like the grit with which to build the walls. This highlights the importance of the consumption of proteins in our diet. In the process of absorption, the correct chewing is the first step, as it helps break down proteins into peptides and amino acids, facilitating their absorption by the digestive system.
Now, here comes the interesting thing and you need to know for your sake and for your health. Why do I need multiple sources of protein? And is that there is not a single source perfect to obtain protein. To understand it you have to know that there are3 groups of amino acids:
- Non-Essential: We can produce them within our body, and there are 15.
- Essential: we can Not synthesize them ourselves and these must come from the diet and are 5.
- Conditional: This means that usually we can make them ourselves, but in situations of stress we need to obtain them from the diet.
But then the protein where it is located. This is present in many foods, not for being the biggest is not best or most protein-rich. An example is the egg, with a large proportion of them all.
What protein to take if you do sport?
Whether exercise to lose weight or exercise to gain more muscle, whatever your goal if you do physical activity, you need to consume more protein than someone sedentary. Proteins, one of the three macronutrients in the main, are essential to the body because they can't store them, so you need to produce more during periods of increased activity or physical wear. In addition, proteins require a lot of energy to be processed and absorbed, which increases the sensation of satiety, being key in the diets of reconstitution of the body to avoid excesses.
It is important to note that the weight of the portions of food is not always equivalent to the amount of protein that they provide; for example, 100 grams of chicken provides about 30 grams of protein. If you would like more information about this topic, you we invite you to see our video about macronutrients or download our guide to understand better this concept.
It is true that depending on the state of health of a person's protein intake should be reduced for example if you have high cholesterol, among other diseases. But that is why I leave it for another article.
Now let's talk about what you said at the beginning; how much porteina take to increase muscle mass or to lose weight. And that is that the greater the activity, the greater the consumption, and that proponías doses above 2 grms per kg of weight, however there are studies that show that consumption of higher than 1.6 grms per kilogram of weight ceases to have an effect so pronounced on the muscle gain.
Benefits of protein
Las proteins not only help you build muscle, but also increase the feeling of satiety and speed recovery. However, don't go crazy trying to reach extreme amounts as 600 grams per day, even 200 grams can be a challenge. It is just at this point where, according to the goals and results that you seek, you can go to adjusting the balance.
Start by meeting the minimum requirements of 1 gram per kilogram of weight, then points to the optimal 1.6 grams and, if you're really ambitious, you can go up to 2 grams per kilogram. But remember, these are general guidelines and may vary according to your body composition.
Don't worry too much about what others say about the consumption of proteins, some may think is excessive while dining with unhealthy foods. In contrast, focus on what really matters: to know and to appreciate what you put on your plate, especially when it comes to protein. Your body will thank you in the way of your goals of physical improvement.
Also remember that these recommendations are general and may have shades for example in people with very low or very high reserve fat. Where you will have to use other parameters to calculate the ideal consumption and not just based on body weight. Your health and the way toward your goals of physical improvement are simple, as simple as knowing what is in your plate, and how important it is for your body by the consumption of each of the macronutrients.
In addition, if the protein you want to understand how it fits into the rest of your daily calories, read our guide on macronutrients and how to count calories.