Keys and myths that you should know about protein

Still We do not give protein the importance it deserves.

The recommendations (often from official bodies) are somewhat outdated and are attributed with dangers that are at least unrealistic.

So much To get fitter, feel fuller, or be healthier in general, protein is key.

But how much should you take? Is it really safe to eat too much protein? Will I get too heavy if I take it? Is it bad for my kidneys?

Read this article to find the answers to these questions and many others.

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See if it is important that Protein comes from the Greek "Proteios" which means of primary importance.

After water, it is the most abundant component of our body.

Among other functions, proteins have a structural and Helpin “manufacturing” cells, tissues but also hormones, enzymes, neurotransmitters...

If something is vital to so many functions, does it make sense to have enough of them?

But how much is enough? We expected you to come. 😉 and that's what question 2 is about.

The official WHO recommendation is between 0.8-1G of protein per kg of body weight.

But more and more experts believe that That range is only suitable for sedentary people. and to prevent them from having protein deficiencies. And it is that minimum does not mean optimal.

The minimum wage in Spain today is €1,080 gross in 14 installments. We are sure that you wouldn't settle for the minimum wage (forever)

Why settle for a protein level that won't allow you to achieve full health?

And if you're already eager to know what the optimal level is, keep reading.

Most experts now agree that the WHO recommendations are insufficient. 1.5g per kg of body weight would be more appropriate, and if you exercise, It is better to stay in the range between 1.5 - 2g per kg of body weight.

That is to say If you weigh 60kg, you should consume between 90 and 120g of protein per day.

And here you have to keep in mind that 100g of a protein food is not 100g of protein!

For example, 100g of chicken breast is about 21g of protein, the breast is also composed of water, fat...

Mistake.

We have already told you that Protein has many functions, not only is it key to building muscle (which also):

• Accelerates metabolism, given that Help to increase and maintain muscle mass, and muscle is a tissue that consumes a lot of energy at rest. So even if you don't want more muscle, maintaining the muscle you have will help you Help not to gain weight.
• Us Help to feel more energetic and have more strength and performance in sports and daily life
• Protein participates in countless reactions in the body and having an optimal level makes our body function better, at an immune, hormonal level...

Current evidence shows If you want to lose weight, the key is to burn more calories than you consume, making sure you get enough protein.

You can choose to eat more fat or more carbohydrates, but what you can't miss is protein. Also, The process of digesting proteins is the one that burns the most calories compared to carbohydrates and fats.

And to top it all off It is very satisfying what you Helpwill not be hungry every few hours.

When you start eating more protein, your kidneys adapt and may grow, but this doesn't mean it's bad.

Likewise, if you start running regularly, your heart will strengthen and you will need fewer heartbeats per minute.

This review of studies concludes that a high-protein diet is not harmful to the kidneys.

You can, but taking the example we have given above:

If you weighed 60kg and exercised at least a little, you'd need between 90-120g of protein a day. 90g would be equivalent to about 450g of chicken breast.

Okay, you're not going to eat just breast, and it's all day long, but this might give you an idea of ​​what reaching the optimal level is not easy.

Even more so today when we live in such a hurry, with no time to cook.

This is where protein supplements are of great help. Help.

You've probably heard all kinds of things about them: that they're all chemistry, that they're only for people who work hard at the gym...

Nothing could be further from the truth.

Let us tell you that specifically the Whey Protein is more of a food than a supplement.