HIGH PROTEIN FOODS
The protein - rich foods are essential, especially for those who train at the gym. Of course, its consumption is also recommended for active people and the general public.
These high protein meals allow you to build and repair muscles. They also help you with recovery, not to mention that they also help your muscles adapt smoothly to your workouts.
Why should you eat high protein foods?
Contrary to what happens with glucose, which our body can synthesize even without consuming carbohydrates, we cannot produce proteins from other sources . As a result, our body begins to break down muscles. That is, without enough protein, the body makes sure to obtain the amino acids it needs to function and extracts them precisely from the muscles.
Protein is obviously very important for athletes and people who exercise . Therefore, eating protein-rich foods helps you maintain and promote muscle growth when doing strength training.
The following are just a few reasons why it is good to eat high protein meals:
- Protein is good for your bones . People who eat more protein tend to maintain better bone mass as they age. You also have a much lower risk of fractures and osteoporosis.
- They reduce the appetite. Consuming protein helps you feel fuller with less food. Consequently, if you need to lose belly fat or lose weight, consider including protein-rich foods in your diet.
- Proteins increase metabolism. High calorie intake significantly increases metabolism. And not only that, it also increases the amount of calories you burn during your workouts.
- They help you maintain weight loss . A high protein diet is adequate to maintain weight loss. In other words, you avoid the unwanted "bounce" that often leads to gaining much more weight.
- They also promote recovery . If you've suffered an injury, protein can help your body recover faster. This is because proteins form the main building blocks of our body's tissues and organs.
What are the most recommended foods rich in protein?
Nutritionists and sports medicine experts recommend that all adults consume a minimum of 0.8 grams of protein per kilogram of body weight each day.
However, for people who train in the gym and bodybuilders, the recommendation is to ingest at least 1.2 to 2.0 grams of protein per kilogram of body weight daily, depending of course on the type of training.
However, it is important to note that some protein sources are better than others. In other words, the most recommended protein-rich foods are those that provide you with a balanced amino acid profile, additional nutrients , and healthy amounts of fat. Therefore, if you want the best results, you should make sure to select quality high protein meals.
And for this, here we share the 7 foods rich in protein most recommended for athletes and people who deliver in your gym or training center .
1. The fish
Eating fish is a great way to get high-quality protein . In fact, fish are a rich source of protein, in addition to being a nutritious and low-calorie food.
For example, 85 grams of salmon contains 19 grams of protein and only 175 calories. In addition, fish also provides your body with Omega-3 fatty acids, which are very important for the heart and brain.
However, it is best to opt for fish caught in their habitat . In other words, farm-raised fish are not as good as they often do not have a natural diet and do not have the same concentration of Omega-3 fatty acids.
2. Chicken meat
This is another of the foods with a high protein content that you should include in your diet (see here our recommendation of fitness diet ). In other words, chicken contains all the essential amino acids that your body muscles need.
In addition, it is a food easily digestible by the body. Even a single 100-gram serving of chicken meat contains 27 grams of protein and only 239 calories.
It is also advisable to buy chicken meat, which has been raised and fed a varied diet rich in nutrients.
3. The eggs
In this case the eggs are rich in riboflavin, thiamine, folic acid, pantothenic acid, vitamin D, vitamin E and phosphorus. In other words, it's a powerhouse of high-quality nutrients and protein.
In fact, it is also a food that our body digests easily. Consequently we recommend the consumption of this food, but mainly organic whole eggs.
You should also make sure to prepare the eggs including the yolks, as they also contain high concentrations of minerals, vitamins, Omega-3 fatty acids and antioxidants. All of them necessary to keep our body and brain healthy.
4. Whey protein
This protein is found mainly in meal replacements. This serum contains all the essential amino acids for active people, plus it is rich in branched chain amino acids.
That is, it contains valine, isoleucine, and leucine. Not only that, whey protein is also rich in glutamine, which aids in muscle recovery and the immune system.
Just be sure to buy whey protein that comes from cows that have been fed organic, hormone-free feed.
5. Beef
It should preferably be natural grass-fed beef , as it is tastier, cleaner and very rich in nutrients. Suffice to say, this type of meat contains a large amount of iron, zinc, as well as all the essential amino acids.
6. Greek Yogurt
The benefits of Greek yogurt are many and varied. Among them is the one that is an excellent source of high quality protein. Consequently, its consumption is ideal to promote cell growth, muscle building, as well as tissue repair.
Plus, Greek yogurt is low in sugar , not to mention high in healthy fats too. Therefore, it can be an excellent complement to a balanced diet.
7. Almonds
Another of the foods rich in protein that you should also consume regularly are almonds. This dried fruit provides you with a large amount of protein and energy, which is necessary to be able to carry out your workouts and daily activities.
However, they are not all its benefits. Incorporating almonds in your diet is recommended because they provide anti-inflammatory effects, which is very useful especially in people who train or exercise regularly.
They are also a good source of fiber, healthy fats and vitamin E, the latter essential since it acts as an antioxidant protecting cells from damage caused by free radicals.
Proper protein diet for people who train in the gym
However, if a diet based on high protein foods is not recommended for the general population, why is it recommended for athletes and people who exercise?
The answer is that the protein needs of an athlete are greater than those of a common sedentary person. In other words, these needs are the result of the effects of exercise and training on metabolism.
For example:
- In resistance training, proteins are metabolized differently during long-term activity.
- In strength training, muscles are "broken" and therefore protein is required to repair and rebuild those muscles.
Consequently, a high protein diet for people who train in a gym is the best option.
A serving of yogurt and granola, a ham and cheese sandwich, along with a glass of milk, would provide enough protein for an inactive 55kg individual.
For an athlete doing endurance or strength training, an additional 85 grams of these foods, as well as a chicken breast, would be enough to meet the higher protein requirements.
Therefore, for most active people, the recommended protein requirements per day can be easily met with food alone. That is, protein supplements are normally not necessary.
What happens if you consume more protein?
Nothing bad actually happens if you consume more than the recommended protein . That is, there are no additional benefits, since the body does not use excess protein to produce more energy or increase muscle.
In addition, and because our body cannot store this excess protein, much of this protein is excreted, while another part is stored by the body as fat or becomes fat.
As mentioned, people who exercise, athletes and very active people require a higher protein intake. This is because their physical activity causes proteins to be metabolized in a different way than in a person who does not exercise.
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