Protein is essential for each and every cell in our body. They need them from the nails to the brain, and also enzymes, hormones and molecules. In short, they are essential for us to live. But how many do we really need? Is it necessary to take protein supplements?
The Recommended Daily Intake is 0.8 grams per kilo of weight, which means between 56 and 90 grams per day for a man of average weight and little physical activity and 46 to 75 grams for a woman with the same conditions.
Although this is a generalization, because it depends on many other factors, such as the activity level, age and health status of each person, among others. It should be noted that this weight does not refer to the amount of food we are going to eat, but rather the weight of the proteins it contains.
For example, about 225 grams of beef provides 60 grams of protein and a large egg provides about 6. To find out how much protein foods have on the internet, there are calculators to find out, and at the end of this article there are some examples of the foods with the most protein and the amount of these and the calories they contain.
Vegetables also have protein
Proteins are made of small molecules called amino acids, linked to each other like a string of beads, and which form long chains with complex shapes. Some of these amino acids are produced by the body itself, while others, known as essential, come from food.
Under normal circumstances there are usually no problems due to lack of protein, because these, unlike most nutrients that are only found in some foods, are found in many. A diet based on animal protein is enough to obtain the amount we need. But it is not the only option, because they are also provided by vegetables, fruits, legumes and cereals, some in considerable quantities.
Muscles are made primarily of protein. Like many tissues in our body, they are dynamic and continually deteriorate and rebuild, a process in which proteins are basic. To keep the muscles in good shape, it is necessary to synthesize more muscle protein than is consumed. That is, a positive balance of protein is needed, which is known as nitrogen balance, since it is rich in that component.
That is why bodybuilders and those who want to develop a lot of muscle must consume large amounts of protein. You also have to do it to maintain it and when you want to lose kilos without losing mass, something that usually happens in weight loss diets when fat reserves are depleted.
In that case, it is recommended to take 2.2 grams of protein per kilo of weight per day. And although it has become fashionable among sports fans to take protein supplements, whether in powder form or bars, the truth is that they are only needed by those who want to drastically increase their muscles or elite athletes who train long and hard at diary.
Vegans may also need them, since they do not consume foods from animals and may be deficient in protein. And it is not ruled out when one does not have time to eat occasionally and resorts to a bar to get out of trouble and eat minimally. You have to be careful because if the supplements are not of good quality, they can incorporate sugars and other elements, such as caffeine or even steroids, which are not exactly convenient for your health.
Proteins to avoid gaining weight
Proteins play an important role when you want to lose weight, because according to various studies, they stimulate the metabolism, which causes more calories to be burned, and they have a satiating effect, which reduces appetite.
When between 25 and 30% of the calories we eat come from protein, we burn between 80 and 100 more per day than with a low-protein diet.
And since they make you feel fuller, you eat less and reduce the number of calories you eat. So not only is it positive for losing weight but it prevents weight gain.
To get an idea, in a diet of 2,000 calories a day, protein should represent 30%. As a general rule, those who have considerable physical activity need a diet richer in protein than those who are sedentary, although there are circumstances, such as age or a chronic disease that means a loss of muscle mass, that recommend a higher consumption than usual.
Those over 60 years of age could benefit from an extra protein intake, an age from which the muscles begin to weaken. In fact, in a study conducted at Duke University School of Medicine in the United States, participants were separated into two groups, all over 60 years of age and approximately the same weight. One of them was asked to take 30 grams of protein for breakfast, lunch and dinner, which represented 90 a day in total.
The second group - which was the control group - was put on a diet of only 50-60 grams per day. After six months, the researchers found that muscle function had increased significantly among those who took 90 grams of protein, reaching almost double that of the components in the other group. They walked with less difficulty, had better balance and were able to get up from a chair more quickly.
If a lack of protein is a problem, so is an excess. It can cause symptoms such as nausea, cramps, headaches, fatigue and stomach bloating. And dehydration, so it is recommended to drink much more water or other liquids when protein consumption increases.
And those who suffer from kidney problems must be especially careful, as they must keep the amount of protein they consume under control.
Protein-rich foods
Almonds (and pistachios). 13% of the calories they provide come from proteins. A serving weighing 28 grams has 6 grams of protein and 161 calories.
Tuna. 94% of calories in a can of natural preserves (without oil). 150 grams contain 39 protein and 179 calories.
Oatmeal. 15% of calories. Half cup raw oatmeal, 13 grams, 03 calories.
Beef steak. 53% calories. An 85 gram serving with 10% fat, 22 grams of protein and 184 calories.
Broccoli. 20% calories, 100 grams of cut broccoli has 3 grams of protein and 31 calories.
Peanuts. 16% of calories, at 28 gr, 7 of protein and 159 calories.
Brussels sprouts. 17% calories. 78 grams contain 2 protein and 28 calories.
Prawns. 90% calories. A serving of 85 grams, 18 protein and 84 calories.
Egg. 35% calories. A large size contains 6 grams of protein and 78 calories.
Milk. 21% calories. One cup of whole milk, 8 grams of protein and 149 calories.
Lentils. 27% calories. 200 grams of cooked lentils, 18 protein and 230 calories.
Turkey breast. 70% calories. in 85 grams, 24 of protein and 146 calories.
Chicken breast. Without the skin, virtually all the calories come from protein. 80% calories; 53 grams of protein and 284 calories.
Pumpkin pipes. 14% of calories. 28 grams , 5 of protein and 125 calories
Fresh cheese. 59% calories. About 225 grams with 2% fat contains 27 grams of protein and 194 calories.
Quinoa. 15% of calories. 185 grams cooked, 8 of protein and 222 calories.
Salmon. 46% protein, 19 grams in an 85 gram serving and 175 calories. All fish are rich in protein to varying degrees.
Skimmed Greek yogurt. 48% calories, 17 grams of protein and 100 calories. Normal yogurt is 24% and kefir is 40%.
