Protein foods cannot be missing from your diet, since are key to muscles as well as overall health.
Discover how much protein man needs a day and the many foods where you can find it. Sources of both animal and vegetable origin, since many people decide to follow a vegetarian or vegan diet.
The benefits of protein foods
Protein foods play a number of roles in your body. One of the most popular, especially among those who want to stay in shape, is related to muscle growth. It is common to take protein after training, since scientific studies reveal that they play a key role in muscle repair.
Building muscle is noticeable both inside and out. Clothes tend to fit you better, but it is also good for your metabolism, as well as for bone and muscle health, some benefits, the latter, that become more important after 40 years.
If you need to lose weight, protein can help too. This is because they prolong the feeling of fullness. Spread throughout the day, protein-rich foods help cut calorie intake, a non-negotiable requirement when it comes to losing weight. In weight loss diets they also help maintain muscle mass, which is important for the metabolism to continue working at full capacity.
Are you getting enough protein?
Probably yes. Most people in the western world have no problem getting enough protein from their diet. There is talk of a need of 0.8 grams of protein per day per kilogram of body weight. The amount increases in the case of very active men or those looking to increase their muscle mass, standing at around 1.4 grams.
Getting it is not that complicated. It is enough to ensure that you eat a balanced diet with a daily calorie intake within the recommended range.. Protein products, such as bars and shakes, are generally not necessary, although they can help if you are not getting enough protein through your diet.
There is a tendency to think that the more proteins, the better, but there is a limit. Generally, the body removes the excess, but it can also lead to weight gain and even damage the kidneys.
Animal proteins
We know that the concentration of protein in meat is very highBut it's worth noting that abusing animal foods is bad for the planet. That includes cheese, eggs, yogurt, and fish. In addition, in the case of red meats, they can be harmful to the arteries, while processed meats (such as sausages) are not good for your body either because they contain many additives.
With that said, the following are animal protein sources that you can add to your diet:
Chicken breast
You can get protein through turkey and chicken breast. Cut calories by grilling and removing the skin.
Red meat (beef, pork, and lamb) also has a lot of protein, but given the health risks with which it has been associated, it is advisable to consume it in small amounts or even eliminate it from the diet.
Yogurt
Yogurt is one of the most popular protein foods. It should be noted that, as with the rest of dairy products (cheese, milk ...), choose low-fat varieties.
Tuna
Fish and shellfish are two excellent sources of protein. Tuna is one of the best known, but salmon, sardines or prawns will also help you reach your daily dose.
Egg
Eggs are one of the easiest ways to get protein and other essential nutrients for the proper functioning of the body.
Vegetable proteins
Vegans say that all the necessary proteins can be obtained through this food group, without the need for meat or other foods of animal origin, such as eggs.
bean
You can get a lot of protein from beans, as well as other legumes, such as soy (in pods, milk, tofu ...), lentils, chickpeas and peas.
Almonds
Besides offering you protein, almonds are also good for your heart. Also consider peanuts, pistachios, and walnuts… Since they are rich in calories, it is advisable not to overdo it with nuts.
Oatmeal
When it comes to cereals, include oats in your diet it will ensure a good amount of protein every day.
Broccoli
This food contributes around 3 grams of protein per 100 of food. Also, it is low in calories. Another vegetable to consider is Brussels sprouts.
Chia seeds
It is a great source of vegetable protein. Also It is worth considering other seeds such as pumpkin seeds, sunflower seeds or quinoa.