Many are the nutrients that we must consume for our body to function properly . Now, it is important to know what is the appropriate amount of protein in a diet.
This is because they can help us to form, regenerate and maintain all the tissues that make up the body, be it the tendons, the muscles, the organs and even the skin itself.
In that sense, Andrew J. Nightingale , Ph.D in bioinformatics and biochemistry of the EMBL-EBI, member of the Universal Protein Repository (UniProt, for its acronym in English), said that humans “are made of proteins.”
Similarly, he explained that this element is necessary for communication between cells, also for their regulation and difference.
What are proteins?
Proteins are macromolecules that are composed mainly of essential amino acids that humans do not produce, but are obtained through a diet. These are:
The majority is found entirely in products of animal origin such as milk, meat, chicken, eggs and fish.
On the other hand, products of vegetable origin usually have an incomplete protein load . That is, they do not possess the nine amino acids necessary for the individual.
Because of this, people who maintain a vegan diet should make sure to consume varied vegetables that complement each other and are able to offer all the nutrients that the body needs.
What is the right amount of protein in a diet?
The calculation that defines the amount of protein in a diet has a directly proportional relationship with our body mass.
According to the World Health Organization (WHO), the right amount of protein will vary according to sex and age.
However, they establish a general recommendation that says: “A person of 16 to 18 years old needs 0.90 grams of protein per kilogram. And in one in adulthood, from 18 years, only 0.75 grams “.
However, when it comes to an individual who maintains a routine of constant exercise or practice a sport, specialists recommend that consume 2.5 grams of calories per 1.8 kilogram.
This will help you increase your muscle mass, improve your performance and speed up your recovery process. In addition, the consumption of proteins can also favor the search for the ideal weight.
According to research from the University of Maastricht in the Netherlands, “protein in a diet is ideal in the and metabolic syndrome.” This allows people to burn body fat quickly and increase the feeling of fullness.
Similarly, the University of Missouri, in the United States, developed a study in which concluded that “breakfast with high protein content prevent the increase of body fat and stabilize glucose levels in overweight adolescents.”
Healthy foods rich in proteins
- Fish : especially white and blue fish such as salmon or tuna. It contains between 11 to 22 gr of protein.
- Beef meat : it is a juicy, fat-free meat that contains approximately 22 grams of protein per 100 grams of meat.
- Chicken : also known as white meat represents 23 grams of protein per 100 grams of chicken.
- Beans : in a bowl of beans you can concentrate up to 7 gr of protein. In addition, specialists recommend consuming it because of its high fiber content .
- Egg : this food contains an approximate 7.5 gr of protein, which are concentrated especially in the clear. The yolk, on the other hand, is composed mostly of fat.
- Milk : Dairy products in general contain a high degree of protein. For example, concentrated milk 32 gr in 1 liter.
- Nuts : aside from the fact that they provide a high percentage of fibers, with only one ounce of nuts we can obtain 7 g of protein.
- Vegetables : a cup of various vegetables is able to provide between 2 and 6 gr of protein.
These foods should be incorporated into a balanced diet , which includes the rest of the basic nutrients.
In addition, it is recommended to supplement the diet with a good exercise routine to accelerate the burning of fats and promote the formation of muscles.
Risks of consuming excess proteins
The excessive consumption of proteins can generate harmful effects for health . This is stated by the specialist Kristi Wempen , dietitian at the Mayo Clinic.
In that sense, he explains that when the body satisfies its needs it can not store proteins. On the contrary, the excess amounts transforms them into fat.
In addition, this can lead to increased lipids or insulin in the blood . Should this occur, it would result in major diseases such as diabetes, problems in the heart system and kidney damage.
Therefore, it is recommended not to consume more than 3 grams of protein per kilo. There are only 2 grams that the body uses to repair tissues, build muscles and improve performance.
However, the best thing you can do is consult a specialist. According to the characteristics of your body, it will tell you what the indicated amount of protein in a diet should be for you .