As a macronutrient, protein is very important for several functions
Chicken, meats and eggs have already tired your taste buds and you need more protein-rich foods to vary the menu?
As a macronutrient, protein is very important for several functions: it is in all cells, tissues and hormones. It protects and regulates the body’s chemical reactions and repairs tissues and muscles.
Although it is as necessary as other nutrients – carbohydrates, fats, vitamins and minerals – many people believe, especially among those who train, that the more protein is consumed, the better.
However, it is not so, what most influences the absorption of this macronutrient and what foods rich in protein you should invest, as well as red meat, dairy products, chicken and eggs.
How much protein?
The daily dose of the protein will depend on the goal of each. The calculation ranges from 0.8 to 1.5 g of protein per kg of body weight, for those seeking quality of life and regulation of macronutrients. For those who seek hypertrophy, which trains, we raise the calculation between 2 g to 3 g of protein per kg of body weight per day. Ideally, there should be a fractionation throughout the day of this protein intake to improve nutrient uptake – which will greatly depend on how your intestinal microbiota is. Little amount of protein prevents the body from recovering well from training; in excess, leads to kidney problems and heart disease.
Healthy Microbiota x Protein Absorption
In addition, it is not enough to consume only foods rich in proteins to feed your muscles. Simply because the digestion depends on enzymes that are in the gut. For this reason a healthy microbial increases the absorption of protein. There they are broken down into amino acids and distributed through the bloodstream.
Protein rich foods: animal or vegetable?
As much as the biological value of animal proteins (meat, chicken, eggs and fish) is much greater than that of vegetable proteins, we can not deny the relation of the latter with a healthy microbiota. “Protein sources, vegetables, legumes, oilseeds such as beans, lentils, mushrooms, quinoa, chickpeas, nuts, almonds, macadamias, hazelnuts and walnuts contribute to a healthy microbiota by taking advantage of better protein absorption.
In addition, healthy vegetarian diets are often rich in prebiotics (fibers), which help maintain the health of the microbiota. Theoretically, a vegetarian person has a greater capacity for protein absorption than a person who eats meat, for example.
And for omnivores, the message is worth it: eating too much meat can disrupt the microbiota. Animal protein may at times generate a state of dysbiosis, which is membrane hyperpermeability and malabsorption of nutrients.
Therefore, it is imperative to vary the diet; after all, healthy eating needs to have a little bit of everything. The foods most rich in protein are: meats, chicken, egg white, mushrooms and legumes (beans and lentils, for example) oleaginous, such as nuts and almonds. Quinoa, alfalfa sprouts, bean sprouts, tofu, linseed and tuna in oil are also options I usually indicate.
Other protein-rich foods
Spinach: 1 cup of lightly squeezed spinach has about 5 g of protein – Spinach is rich in proteins, vitamins A and C, antioxidants and folate – healthy for the heart. Speaking of nutritional density, a cup of spinach has almost as much protein as a boiled egg – and half the calories. There is only one detail: prefer to consume the cooked spinach, so that it is easier to absorb the calcium present in the leaf.
Dry tomato: 1 cup has 6 g of protein – Tomato is a source of lycopene, a potent antioxidant that decreases the risk of inflammatory and heart disease, as well as preventing cancer. Only 1 cup of dried tomato has 6 grams of protein and plenty of potassium, essential for heart health and for tissue repair. They are also rich in vitamins A and K.
Guava: 1 glass of guava has 4 g of protein – Did you know that guava has protein? Not only that, it is the fruit with the highest content of this nutrient and offers 4 grams per cup along with 9 grams of fiber and only 112 calories. 1 cup equals seven medium oranges (vitamin C).
Pumpkin Seed: 1/2 cup holds 8 g of protein – A half-cup serving has 20% more protein than an egg and is rich in iron, potassium, phosphorus, magnesium and zinc, which boosts the immune system.
Chickpea: 1 cup has 11 g of protein – Rich in nutrients and soluble fiber, chickpeas are one of the plant’s abundant protein foods. It also promotes a greater sense of satiety by releasing an appetite-suppressing hormone, cholecystokinin. Grain flour is super-productive in the kitchen: breads, pies and quiches gain in protein – almost twice as much as ordinary white flour.
Blackberry: 2 g of protein per cup – The fruit with the second largest amount of protein is full of phytonutrients that help the blood clot and maintain.
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