The health effects of fats and carbohydrates are controversial. However, everyone agrees that protein is important. While it is true that most people eat enough protein to prevent deficiencyothers would do better with a much higher protein intake.
From 35 years old, we are losing muscle mass and protein – one of the main macronutrients – is necessary for everyone, not just athletes or bodybuilders. As indicated by Itziar Digón, general health psychologist and nutrition expert, “we have a series of recommendations such as consuming 0.8 grams of protein per kilo of weight. “Today the recommendation is already one gram or even 1.2 for every kilo of weight.”
This would be, for a 60 kg person, a daily intake of just over 60 grams of protein per day. How can we achieve it? Nutrition expert Itziar Digón recommends good menu planning “ensuring an animal protein or a good vegetable protein. Above all, use legumes, which is a product that we have naturally, in our environment, and which is a wonderful vegetable protein.
Protein-rich foods
Each protein is made up of chains of amino acids, essential molecules that act as the “bricks” necessary to build and repair the fundamental components of the body. Some of these amino acids are produced naturally by the body, while others must be obtained through diet. Different protein sources, such as meat, fish, eggs and legumes, provide unique amino acid profiles, underscoring the importance of variety in protein intake.
«Proteins have a good image, but an excess of animal protein, which contains more fats and is normally not good fats, but we must reflect on whether this protein is necessary. how much more plant-basedbetter. This is in the form of legumes, tofu, seital… like the preparations or supplements that I use.
The benefits that proteins provide are their antioxidant power and their ability to reinforce the immune system and to improve recovery, but it is scientifically proven that, when you exercise a lot, they can also help increase and fix muscle mass. That does not mean that we should abuse them nor, of course, that they replace training.
Supplementation, yes or no?
The market is full of supplements of all kinds, and also proteins, as is the case with Suprey, a food supplement for active people who care about health. nutrition and fitness. Regarding this topic, it is not always necessary but the expert Itziar Digón comments that it is necessary if you are going to do strength exerciseFor example. In this case, the recovery that comes with supplementation is necessary. If you eat at home, if you eat a good source of animal protein, a good ham, if you are going to consume proteins in legumes at noon, if you have fish at night, you are just but safe, but if one day you are not going to get it you have to finish it with supplementation», advises the nutritionist.
When asked if the amount of daily proteins that he ingests, Digón assures that he does: «It’s a matter of priorities. I want to take care of myself, I like healthy eating and I am responsible and I am aware that if I do not consume the amount I need I will end up noticing it.
Niklas Gustafson, expert in dietetics and nutrition and author of the book “Change what you eat and you will change the world”, advises that we pay attention above all “that they are 100% natural products: that they do not contain additives or sugars.” We can also compare the different percentages of protein they achieve. “There are very different varieties, such as whey protein, which is extracted from whey, or vegan protein, which can combine different plant sources,” he says.
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