Proteins are the most popular macronutrients, and with the boom of fitness in social media it is one of the most consumed supplements. You will be surprised to know that not all proteins are the same and that you may not need as many grams a day as it seems.
In addition there are sources of healthy and cheap proteins that will help you build the muscle you want, maintain your weight and contain the dose you need.
How much protein do you need per day?
The percentage of protein is 15% minimum and 30% maximum, of the total calories you consume.
Your diet should contain:
• 45-55% of calories from carbohydrates. (Rich in fiber. Replacing white rice and white bread with brown rice and wholemeal bread. Whole wheat pasta, quinoa, and barley, as well as non-starchy vegetables like spinach, broccoli, cauliflower, and green beans, instead of potatoes and corn)
• 30% fat (As for fats, we know that eating certain types of fat, such as extra virgin olive oil and avocado, rather than unhealthy fats like chips, cookies, and cakes, can help reduce risk of heart disease)
• 15-25% protein (Chicken or turkey, fish, tuna, tofu, beans, or egg whites)
These recommendations may vary, for a normal adult who exercises regularly and, for those who have greater physical exhaustion and / or intense sports training (for the latter in particular, it is important to consult a nutritionist to adjust their protein needs).
If you are reading this, you’re probably in the first group and your daily protein requirement is approximately 0.8 grams per kilogram of weight.
Perhaps this is one of the reasons why the consumption of protein supplements became popular for some time now.
But, do you really need extra protein if you’re just going to do some aerobic exercise? Are these supplements healthy? Can excessive consumption be harmful?
Based on some investigations, half of the people that go to the gym take nutritional supplements, even though in many cases it is not necessary to consume whey protein. The fact that you train regularly does not mean that you need to take a supplement, since your diet can supply everything you need.
Protein supplements can be good for you, as long as you combine it with a healthy, balanced diet. Living off nothing but protein powder will leave you feeling hungry, meaning they should be used as an addition to your diet, rather than a straight swap.
WHAT ARE THEY FOR?
Protein supplements are essentially an easier, and more effective way, to get more protein into your diet. Protein is essential to helping your body function, keeping your muscles strong as well as increasing muscle mass, and is a key ingredient for many looking to get fitter, stronger or a mixture of both, (provided you put in the work).
Supplements in addition to being used to gain muscle are used to increase performance, especially in athletes who seek to improve their level by adapting and recovering from the muscle damage caused by the training session or competition.
However, the first thing to do before taking them is to assess whether they are necessary. The following points should be taken into account:
• The biotype.
• The sport you practice.
• Your daily energy expenditure and activity.
It is also necessary to understand the goals that you intend to achieve with this supplementation and see if you really need to take the supplement.
Hence, it is important to consult this with a nutritionist since he is the one who will best assess all these factors.
Protein powders vs protein bars – which is better?
When we go to buy, we have many options, so many protein supplements available, not only is it tough to narrow which brand to buy, but also what form of protein to use.
Here are a few things to consider:
|Type||Nutrition intake||Cost||Digestion||Easy to consume|
|Protein Powders||Higher intake of protein per serve than Bars||Cheaper in the long run||As protein powder is generally mixed with water or milk, it will generally be quicker and easier to digest||Easy to carry and take|
|Protein Bars||Higher intake of carbs and fats than powders||Individual cheaper, not cheaper in the long run||Slow to digest.||Easy to carry and take|
CAN THEY BE HARMFUL TO HEALTH?
Supplements are not a health risk by themselves, as long as they do not contain polluting or harmful substances.
For this reason, specialists advise to always buy approved products, which have passed quality controls, in specialized establishments. And in case of acquiring them online, make sure that you’re buying them from reliable websites of well-known brands.
If you are thinking of taking a supplement, take good advice on the quality of the product.
WHAT AMOUNT OF PROTEINS IS RECOMMENDED TO TAKE?
• Non-athletes: it is recommended to ensure 0.8 or 1 g per kg.
• Athletes: between 1.5 and 2 g per kg.
Although protein supplements can be a good solution in certain cases, you should know that if you go to the gym or practice a sport regularly, but not at a competitive level, it may be enough to take care of your diet and increase the consumption of certain foods high in protein.
I’ll be writing an article showing 11 foods that are rich in protein and will help you grow your muscle mass.
I noticed a big change when I started consuming protein powder, I gained muscle mass and was less fatigued:
In my case, I take a scoop of this whey protein after each workout:
If you have any questions 😊👇🏻