Daily protein consumption has become synonymous with healthy eating, since it is thanks to the amino acids and nutrients in proteins that you can obtain energy and build muscles. An expert clarifies that there is no meat better than another, much less a protein, the key is to meet the daily requirements so that the body has the elements it needs.
The nutritionist and pharmacist, Sergio Espinar, explains that a video on social networks that there is a lot of imprecise information on social networks “even that we have lost the ability to be critical of the information that reaches us.”
“No, there is better meat for your muscle or your heart. In fact, there is not even better protein for it. All your body does is digest the protein it consumes into amino acids that are absorbed,” he adds.
Espinar indicates that when daily protein requirements are met, “these amino acids are used to synthesize protein. Maybe your body wants to synthesize a protein that is a receptor in an organ or a transporter in your heart cell, it synthesizes protein as it needs things.”
“The key here is to understand that there is no ideal food to create more protein. You simply have to focus on meeting your protein requirements and your body will use it,” he adds.
What are the types of proteins?
The most common protein sources are animal sources, which are consumed from childhood to adulthood. Although a scientific study published by the National Library of Medicine warns that “there are potential health risks that must be considered when the diet focuses primarily on animal proteins.”
Suggest a combination with vegetable protein, as this can offer similar benefits to animal protein.
Animal protein is complete with all essential amino acids. Its consumption is associated with higher body weight in newborns (maternal intake) and greater gains in lean body mass in older people.
However, the study warns of concern about the content of saturated fat and cholesterol.
These types of proteins are considered incomplete due to the lack of one or more essential amino acids. An appropriate combination of sources is recommended to achieve benefits similar to those of animal proteins, reducing the intake of saturated fats.
Protein requirements depend on the age and type of physical activity carried out by each person, since, for example, athletes have a protein need greater than the recommended daily intake (RDI).
While in the general population, high-protein diets are associated with weight loss due to feelings of satiety.
Let’s remember that proteins are essential to give structure to muscles, tissues and tendons. In addition, they are key for the production of hormones, enzymes and hemoglobin.
How much protein should you eat per day
For athletes with Strength/Power activity, the recommended intake to maintain a positive nitrogen balance is 1.4 to 1.8 grams per kilo per day.
While for endurance athletes, a consumption of 1.2 to 1.4 grams per kilo per day is recommended to prevent significant losses of lean tissue and ensure adequate performance.
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