Surely you have heard that eating foods rich in protein is essential to lose weight, as well as enjoy good health.
But do you know if you are targeting protein consumption correctly? Find out through the following golden rules about this valuable nutrient.
Not so much not so little
Women between the ages of 19 and 70 are generally advised to consume an average of 46 grams of protein per day. However, this recommended amount can be reduced or increased depending on the weight and activity level of each person. For example, if you weigh 65 kg and you are a fairly active person, you need around 84.5 grams of protein per day. Find out with this table how much protein you need to make sure you're not taking too few or too many.
Bet on variety
If you always get your protein from the same sources (grilled chicken, eggs, and bars), you will be wasting the benefits of vegetable proteins such as tofu, seeds, legumes, nuts, vegetables, and whole grains. These offer fiber, which in addition to playing a key role in weight control, reduces the risk of developing heart disease and cancer. And the same happens with vegans and vegetarians; It is important that they include a wide variety of plant sources of protein in their diet in order to obtain the nine amino acids that the body does not manufacture.
There is a limit amount per meal
Spread your protein over all your meals and snacks rather than taking them all at once. The body can only absorb between 20 and 30 grams at each meal. In addition, if we do it in another way, we would be giving up its ability to give us energy and satisfy our appetite for most of the day. So keep in mind that for a lean and healthy body, you have to eat an amount of protein in all meals that does not exceed 30 grams and that, added in 24 hours, does not exceed the recommended amount for your weight and activity level.