Where can you get your protein intake in your diet?

In a world where the pace is getting faster and daily concerns often overwhelm you, the need to feed yourself properly and maintain your health becomes an essential priority.

Proteins play an important role in supporting the body's vital functions, especially when it comes to muscle development and maintenance. That's why it's important to know food sources that abound in quality protein and strategically include them in the healthy diet you can make.

In this article, you will be able to explore a wide range of protein-rich foods that will not only meet your body's nutritional needs, but also provide valuable support in achieving your athletic goals. Let's discover together the best sources of protein, so you can achieve remarkable results. 

What is the daily protein requirement?

The daily protein requirement differs according to sex, age, daily activity, muscle mass, health status. Children, pregnant women and the elderly have an increased need. 

For a normal individual, it is recommended that proteins represent a maximum of 35% of the daily calories consumed, according to the specialized literature. It should be emphasized that 1 g of protein contains 4.1 calories. The general daily protein recommendation is a minimum of 0.8 g of protein per kilogram of body weight per day and can reach up to 1.2 g, which represents 10-35% of daily calories. 

Top 4 protein-rich foods

In search of a healthy and balanced diet, you cannot neglect the importance of protein. They are fundamental elements of nutrition and are essential for the development and repair of tissues and obtaining the necessary energy. When it comes to protein-rich foods, there are a few options that stand out in terms of quality and quantity. 

That's why we thought of presenting you 4 foods that are real protein treasures. 

1. eggs: Eggs are an excellent source of complete protein, rich in essential amino acids. A medium-sized egg contains about 6 grams of protein, making it an affordable option in the kitchen.
2. fish: Fish, especially salmon and tuna, is an excellent source of high-quality protein and fatty acids that support heart health and optimal brain function. And a very little known, but extremely beneficial thing is that fish helps hormonal disorders. 
3. Legumes: Beans, lentils and peas are legumes that provide quality protein and are also very good sources of nutrients and fibre. 
4. Nuts: They contain large amounts of proteins with superior biological value, but also healthy polyunsaturated lipids (essential fatty acids), but also a considerable supply of minerals (zinc, selenium, magnesium, calcium, phosphorus, potassium). 

Be sure to include the above foods in your diet to ensure adequate protein intake. Of course, do not neglect the consumption of natural drinks, which have a significant role in healthy diets.

Protein and exercise: how to get the most out of your diet

When it comes to getting the most out of your sports diet, you shouldn't just focus on protein intake. It is important to understand that protein works synergistically with complex carbohydrates to provide energy and support muscle recovery. 

Here are some key aspects that will help you throughout the process and of course they will also be useful to you detoxification of the body:

1. Consume protein before and after training to support muscle recovery and growth.
2. Keep in mind that an optimal amount of protein varies depending on your activity level and personal goals.
3. Choose healthy protein sources, eggs (known source origin), fish (known source origin), legumes. 
4. Consider that protein supplements (pay attention to the quality of the protein supplement, so that the amino acid requirement is covered) can only be useful when you cannot get enough protein from food. 
5. Spread your protein intake over several meals throughout the day instead of concentrating on one meal. 
6. Prioritize proper hydration. It is essential for efficient digestion and absorption of proteins and for maintaining optimal hydration of muscle cells.  

Remember that a healthy and balanced lifestyle, along with regular exercise, are essential for optimal results. Protein is a vital component for supporting athletic performance and obtaining maximum benefits from a healthy diet. They also contribute to muscle recovery and reconstruction, improve sports performance and promote effective recovery. 

Make sure you include quality protein sources in your diet and maintain a proper nutritional balance. 

We are waiting for you to customize the protein requirement together according to your needs!