What are proteins and how much do you need?
We've always heard that combining all food groups in the right amounts is the healthiest. However, Depending on our goals, listening to our body, whether it feels better or worse... there is a specific group that is fundamental when it comes to nourishing our body.. Exactly! 😉 We told you in the title, but let's go a little deeper.
Below, we'll clarify a few quick questions so that throughout the article you'll understand everything you need to know about proteins much better. For example, which is vegetable protein, Which protein is better, when to take protein, before or after training? etc. Shall we begin?
Everything you need to know about proteins
CEating protein is essential. It helps with both muscular and structural repair of the body, as well as multiple functions such as hormones, enzymes, and even neurotransmitters. There are many doubts about this food group that we consume almost daily without realizing it, as it's present in many foods. But oh, protein, how many doubts it generates! And the one we hear most often is how much protein to consume. According to the WHO, A sedentary person (with no or minimal activity) should consume approximately 1 g per kg of body weight.
But what if I'm more active? Multiple studies show that A consumption of around 1,6 to 2 grams per kg of weight is ideal for people with moderate activity.However, if you are a person with specific goals such as body reconstruction or fat loss, you may be wondering Which protein is best for increasing muscle mass? or which protein is best for weight loss. Step by step, we'll get there soon 😉 Another profile that should also know the amount of protein they consume are people who are in a high-performance processes (such as special forces competitions such as firefighters or police officers) or athletes. Consuming more than 2 grams of protein per kilogram of body weight.
Which protein is better?
The best protein is the one your body can absorb most efficiently.. So far, and from a 100% biological point of view, the proteins with the best absorption are those of animal origin (beef, pork, chicken, fish, etc.). But wait a minute! What if I'm vegan or vegetarian? Having specific food preferences is not an obstacle on your path to wellness. In fact, you can achieve them. vegetal protein It has a lower absorption rate and, in many cases, can provide large amounts of other macronutrients (e.g., carbohydrates). Remember that for someone who has decided to be vegan/vegetarian, the key is variability and seeking multiple sources of protein (seitan, tofu, legumes, nuts, etc.). Being a good vegan/vegetarian, apart from being a decision, is a huge responsibility to your body.
Before considering protein supplementation, it's important to assess whether you're already consuming enough protein in your regular meals, whether you're following appropriate portion sizes, and whether you're maintaining variety in your diet. If you are not meeting these criteria, it is advisable to first adjust your diet before resorting to supplements, since the body prefers nutrients from natural and less processed sources.
However, For those with time constraints or situations that make it difficult to prepare quality meals, supplements may be a convenient option, but they should be considered as a temporary intervention, not a permanent solution.
As for timing protein intake, it's best to spread portions throughout the day for better absorption. Therefore, eating large amounts of protein in a single meal isn't as beneficial as dividing it into three varied meals, each with 100-200 grams of animal protein (raw weight) or the equivalent in vegetarian options, although the amounts can vary depending on the type of food.
It is possible that at this point we have resolved many of the doubts that have brought you here. But there is more and it is very interesting.
👉 Let's start by defining what proteins are.
Proteins are like the structure of a house, made up of small components called amino acids, which are like the grit that builds walls. This highlights the importance of protein consumption in our diet. Proper chewing is the first step in the absorption process, as it helps break down proteins into peptides and amino acids, facilitating their absorption by the digestive system.
Now Here comes the interesting part, which you should know for your own good and health: Why do I need multiple sources of protein? And is that There is no single perfect source of protein production. PTo understand it you will have to know that they exist 3 groups of amino acids:
- Non-Essential: We can produce them inside our body and there are 15 of them.
- Essential: We cannot synthesize them ourselves and they must come from the diet and there are 5 of them.
- Conditional: This means that we can usually produce them ourselves, but in stressful situations we need to obtain them from our diet.
But then, where is protein found? It's present in many foods; larger doesn't mean it's better or richer in protein. An example is the egg, with a large proportion of all of them.
Which protein should I take if I exercise?
Whether you're exercising to lose weight or to gain muscle, whatever your goal, if you're physically active, you should consume more protein than someone who's sedentary. Protein, one of the three main macronutrients, is essential for the body because it cannot store it, so it needs to produce more during periods of increased activity or physical exertion. In addition, proteins require a lot of energy to process and absorb, which It increases the feeling of satiety, being key in body reconstruction diets to avoid excesses.
Importantly The weight of food portions does not always equal the amount of protein they provide; for example, 100 grams of chicken provides approximately 30 grams of protein.. If you would like more information on this topic, We invite you to see our video about macronutrients or download our guide to better understand this concept.
It's true that depending on a person's health, protein intake should be reduced, for example, if you have high cholesterol or other conditions. But we'll leave that for another article.
Now we are going to talk about what we were talking about at the beginning; How much protein to take to increase muscle mass or to lose weight. And the more active you are, the greater your consumption, and you suggested doses above 2 grams per kilogram of weight. However, there are studies that show that a consumption above 1,6 grams per kilogram of weight ceases to have such a pronounced effect on muscle gain.
Benefits of protein
LProteins not only help you build muscle, but also increase the feeling of satiety and speed up recovery.However, don't go crazy trying to reach extreme amounts like 600 grams a day; even 200 grams can be a challenge. It's at this point that you can adjust the balance according to your goals and desired results.
Start by meeting the minimum requirement of 1 gram per kilogram of weight, then aim for 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 depending on your body composition.
Don't worry too much about what others say about protein consumption; some may think it's excessive while indulging in unhealthy foods. Instead, Focus on what really matters: knowing and appreciating what you put on your plate, especially when it comes to protein. Your body will thank you for it on the path to your fitness goals.
Also remember that These recommendations are general and may have nuances, for example in people with very low or very high fat reserves. Where other parameters will need to be used to calculate ideal intake, not just based on body weight. Your health and the path to your physical improvement goals are as simple as knowing what's on your plate and how important the consumption of each macronutrient is for your body.
