Protein intake and physical activity

 Protein plays a crucial role in muscle building and recovery, being essential for those who practice physical activity.

Importance of Protein

Protein is fundamental for the formation and recovery of muscles, especially for those who practice physical activities. The idea that those who practice physical activity need a diet rich in protein is widely accepted, and there is evidence indicating that protein needs increase with exercise.

Functions of Proteins

-Muscle Building: Proteins are composed of amino acids, which are the building blocks of muscles. Adequate protein intake helps in the synthesis of new muscle tissue and in the repair of injuries.

-Recovery: After exercise, protein helps reduce injuries and optimize muscle recovery, allowing athletes to return to training more quickly and with less muscle soreness.

-Energy Source: Although proteins are not the main source of energy during exercise (only 5 to 10% of total energy), they can be used in situations of glycogen depletion, especially during prolonged exercise.

Intake Recommendations

-Amount: The ideal amount of protein can vary depending on the type and intensity of physical activity. In general, it is recommended that athletes and those who practice physical activities consume between 1.2 and 2.0 grams of protein per kilogram of body weight per day, depending on their goals and activity levels.

-Distribution: It is important to distribute protein intake throughout the day, consuming protein sources at every meal to maximize protein synthesis.

Sources of Protein

Animal proteins: Proteins from animal sources are considered to be “complete” proteins, because they contain all of the amino acids your body needs to get from food (known collectively as essential amino acids). Animal proteins include meat, poultry, eggs, fish, and shellfish.

Plant proteins: Most plant proteins are considered to be “incomplete”, because they do not contain all of the essential amino acids. High-protein vegetables include dark leafy greens (collard greens, spinach,mustard greens, etc.), asparagus, Bok choy, broccoli, Brussels sprouts, and cauliflower. Foods like tofu, tempeh, and spirulina are also plant proteins.

Protein powders: Protein powders are usually added to smoothies and other blended foods for an extra protein boost. They can be an inexpensive and convenient addition to a balanced diet, especially for athletes, the elderly, or people with digestive issues. Protein powders are made from either animal protein (whey, casein, beef, or eggs) or plant protein (soy, rice, pea, hemp, or sprouted grains).

Beans and legumes: Beans and legumes are good sources of both protein and carbohydrates. They also contain Other vitamins and minerals like folate (vitamin B9), potassium, iron, and magnesium.

Dairy products: Dairy products like milk and yogurt are good sources of both protein and carbohydrates. Cheese is also a good protein source, but is low in carbohydrates. Note that not everyone can digest dairy properly, and dairy is not necessary to include in a balanced diet. For those who choose to consume dairy, full-fat and organic sources are preferred.

Nuts and seeds: Nuts and seeds are sources of both protein and fat. They also contain many other vitamins and minerals like magnesium, zinc, selenium, and copper.

Conclusion

Protein is an essential nutrient for those who practice physical activity, contributing to muscle building, recovery, and, in some situations, as a source of energy. It is important that protein intake is adequate and balanced, preferably under the guidance of a nutrition professional, to meet the specific needs of each individual.

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