What and how much protein to your diet

If there is something you have to learn about nutrition is the concept of macro nutrients, which are neither more nor less than the proteins, carbohydrates and fats.

All foods you eat have at least one of those macro nutrients that predominates. Furthermore each macro nutrient is absolutely essential for your body to function as it’s supposed to work. Then there are the micro nutrients, especially contents and healthy meals that are vitamins, minerals and antioxidants. Your body needs both to function properly.


Why all macro nutrients are important?. Basically any of them because you lack puts you in danger, are vital components of our body. It is therefore very important to consume a balanced, all wearing balanced diet.

We take the liberty of speaking for a moment the importance of macro nutrients that abound totally dangerous proposals suggest removing a macro nutrient like this is healthy or effective (which it is not) to accelerate weight loss or gain e.g. muscle. The moral is: do not base your diet exclusively protein diet because you will do more bad than good.

Now back to these proteins are the building blocks the body needs to nourish and enhance growth and tissue repair. It also influences many processes that occur within the body that go beyond muscles, such as the growth of hair and nails for example. Luckily for our current way of eating, protein deficiency is extremely rare in the Western world.

Let’s take a theoretical small paragraph to better understand what are the proteins. Proteins are of smaller units called amino acids that bind in different combinations to perform different functions in the body. Some chains of amino acids are created in the body, but some such as essential amino acids the body does not create them so they must come from outside of the food. Although all animals and plants contain some form of protein, the quantity and quality of proteins varies considerably. The ones you have to be obtained are those containing chains of amino acids essential, i.e. complete proteins, which are proteins of animal origin.

Proteins should come from various sources, but the best kind is those that are, as stated, are complete and that adempas low in saturated fat. Some protein-rich foods include various types of fish, lean cuts of beef, eggs, ham, chicken breast, turkey breast last two being those containing a higher amount of protein per gram of food.

How much protein you need in your diet?

Assuming you choose quality protein, low in saturated fats you can consume between 10% and 30% of your daily calories depending on your activity levels, the amount and intensity of exercise you do and the purpose. In general for a person who exercises regularly should be consuming about one gram of protein per kilogram of body weight you have. People with more intense exercise program should increase their intake to 1.5 grams.

What you have to do is consume more protein than recommended. Eat more protein does not make you gain muscle faster and burning more fat although proteins are the macro nutrient that has greater thermionic effect (you burn more calories to digest). Eating more protein than your body needs can backfire and as with the excess of any macro nutrient, can end up accumulating in the form of body fat. Just stay in a healthy range of macro nutrients and your protein intake for the activity you carry will be assured.

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