Do they improve weight loss? How much protein do you need? We bring you the answers to these and many other questions.
You already eat enough protein
It is true that some people do not enter a sufficient amount of protein, but most of us do not need to increase their intake. In fact, if you meet the daily requirement of calories the body, it is very likely that you meet the body's need for protein.
Most nutritionists agree that active women need to enter about 65 grams of protein a day. According to scientific research, most of us, including vegetarians, daily intake about 69 grams of protein. It is important that your protein intake throughout the day is steady. In other words, do not skip breakfast and then try to replace all during lunch.
Proteins help with weight loss
Every time you eat, your body uses energy (calories) to degrade the food and absorb nutritive substances, which speeds up your metabolism. When you intake fats or carbohydrates, 5 to 15% of calories go in digestion. As far as calories from protein, 20 to 30% of them go to digestion.
Proteins are made of amino acids that the body uses to rebuild tissue, transfer the oxygen and boost the immune system. Proteins are harder to break down, which means that the digestive system has to work harder and use more energy.
Proteins also make fat
Acceleration of metabolism does not mean that the proteins can not gain weight. If you eat too much, you will gain weight, regardless of the source of calories. In other words, you have to meet the body's daily need for calories, but you should not overdo it.
If you like snacks, choose fresh fruits and vegetables, whole grains and nuts. You definitely enter proteins, but watch over total amount of calories because calories from proteins are also calories.
Meat is not a better source of protein than plants
Out of the 20 amino acids that make up proteins, 11 of them are produced in the body, and 9 come from food. These are the essential amino acids because the body can not produce them itself. Meat, poultry, fish, eggs and dairy products are sources of these nine amino acids, because experts often call them complete proteins.
Plants such as nuts, seeds and legumes do not contain all the essential amino acids.As long as you eat a varied food (brown rice, soy milk, fortified cereals), you will intake in the body all the essential amino acids.
Exercise is more effective if you eat protein
You do not have to be a professional athlete to increase the protein intake. Your muscles are like a sponge 30 to 45 minutes after exercise, whether you are doing strength training or aerobic exercise.
If you provide proteins to the muscles after exercise, they will use them for tissue repair. This way you will reduce the pain in the muscles, but also increase your calorie consumption throughout the day, even during a complete standstill.
Choose foods that contain 14 to 16 grams of protein and about 40% of the calories you've spent. For example, if you spent during exercise 300 calories, intake after exercise 120 calories. Peanut butter with whole wheat bread, yogurt, chicken or turkey are a great choice.