Muscles are the organs that are between bones and skin, are responsible for producing body movement. They are the most flexible organs of the human body, they can contract and relax without breaking. This also allows us to exercise and strengthen them. The protein helps improve muscles.
Proteins are responsible for giving energy to our muscles and those that maintain muscle mass optimally. Proteins are essential nutrients, we need them to live. They are macromolecules and are made up of smaller molecules called amino acids.
The functions of proteins are several, the main one is to build tissue, especially muscle, hence the importance of its consumption to have strong and healthy muscles. In addition to repair the tissue or organs when we have a wound.
They also help regulate and synthesize other essential elements such as hormones.
Some proteins can not be produced by the human body, so we need to obtain them through food. By ingesting these foods, our body breaks down and breaks down the amino acids to make its own proteins.
Keep reading to discover everything you need about proteins to help you have strong and healthy muscles.
How much protein do we need that day for the muscles?
The amount of protein we need to eat varies depending on several criteria such as age, sex and physical condition of each person. In addition, pregnant or lactating women have a special need. Next, we tell you how to know how much you need in general:
For a healthy adult WHO recommends eating between 0.8 and 1 gram of protein per day per kilogram of the person’s weight. For those who exercise daily and want to regenerate muscles, this amount can rise.
Babies need between 1.5 and 1.85 grams per kilo depending on the months they have. Children range from 1’15 to 0.95 grams per kilo of weight.
Pregnant women can ingest the same amount of protein during the first trimester of pregnancy, however, during the second and third they must increase it to help the creation of new tissues. During lactation they should also be increased. A doctor can tell you the amounts you need depending on your particular case.
If you have any doubts about the exact amount depending on your state of health, it is better to consult a doctor who will know how to tell you the daily amount of proteins you need.
Where can we get the protein our body needs?
As proteins are the essential element for the regeneration and muscle formation, the increase of their consumption is one of the first things that those who want to gain muscle mass do.
Proteins are found in a large amount of food, but not all provide the same percentage of protein or the same type of protein. That is why to get the best results you have to combine these foods with each other.
Meats are some of the foods that have the most protein. It should be noted chicken or turkey that, apart from having little fat, have a large amount of protein.
Fish is also a natural source of protein. Let’s highlight salmon and natural tuna for their large amounts of proteins.
Proteins of vegetable origin can be found in nuts and seeds mainly, since most of them have large amounts. For example, almonds, tofu, quinoa, soy, chickpeas, lentils or rice.
Vegetarians should look among the latter group, the foods that have more protein to compensate for those that do not obtain through meat. If you elaborate a complete diet, you will not need supplements to reach the number of daily proteins that you need. Once you know what foods are treated, you will see that it is not complicated.
In ictiva we offer diets based on the objectives of each user, in addition, we provide the nutritional value of each dish and its ingredients so that you know at all times what quantities they bring you. With the application you can take your protein diet everywhere , do not hesitate to download it now.
Learn that too much protein is not good for the body
Like everything in life, excess protein is good. We must find the right measure and ingest the daily amount we need.
Eating too much protein, especially of animal origin, can cause several health problems. Since meat usually has a lot of saturated fat, it can cause cardiovascular problems, increasing cholesterol levels. The fat of the meat will accumulate in our body which will make us gain weight, with the risk of obesity.
We can also overload our body making it difficult to eliminate substances that we have over. In addition, it can cause the opposite effect, hinder the absorption of other elements that we need, such as calcium.
It is proven that excess protein of animal origin is related to some types of cancer.
To get regular protein intake and ensure that the amounts we eat per day are adequate, you can consult a nutritionist who will know how to prepare a diet adapted to your body.
Keep in mind that only with the increase in protein consumption you will not gain more muscle mass, you have to accompany it with a specific daily exercise that allows you to have more muscle.