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How to get the most out of protein

by Laura Posada on November 14, 2022

High-protein, low-carbohydrate diets for weight loss are all the rage now. Many conflicting things have been said about them, but what we can all agree on is that protein itself is essential for the optimal functioning of the body and mind.

All the muscles in your body, the ligaments, the cartilage, the skin, the hair, are made up of proteins. So, if you have the right amount and type of protein on your plate, your body will have enough material to repair tissues, oxygenate the body and even for your immune system and hormones to work well.

 This protein frenzy prompts me to give you a few tips to help you get the most out of your protein, not just to lose weight, but to feel better than ever.

How much protein should you eat a day?: If you consume protein in excess, the body cannot store it like it does with fat and must eliminate it. This overloads organs like the liver and kidney and can slow metabolism. So, it is best to follow the WHO guideline, which is to consume from 0.83 g to 1 g of protein per kilo of weight; for a sedentary person weighing 70 kilos, the daily requirement ranges from 58.1 to 70 g. I'll make it easier for you: to cover the 70 grams of protein you can include in your daily diet 150 grams of tuna (39 grams of protein), half a cup of oat flakes (13 grams of protein), 100 grams of broccoli (3 grams protein), 28 grams of pistachios (6 grams of protein) and two eggs (12 grams of protein).

Pay close attention to the combinations: to get the most out of them, eat them with a good portion of fresh or rare vegetables and healthy fats (such as foods rich in omega-3). One of the worst combinations is protein with sugar. Therefore, if you want to season meat, eggs, dairy or legumes, do it with herbs and spices, and avoid prepared sauces that are full of disguised sugars.

Take advantage of the benefits of vegetable proteins: vegetable proteins such as legumes and nuts are as complete as animal proteins. In fact, they are especially nutritious, because in addition to providing protein, they are rich in healthy fats and fiber. Snacking on a handful of pistachios is a good idea if you're looking to add more plant protein to your diet.

The combination of protein with exercise is ideal: if you want your muscles to grow, the ideal is to combine protein consumption with strength and resistance training. Without exaggeration, three or four times a week is enough. Allow your body to rest for a day or two and repair the worn-out tissues.

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