The Biggest Truths And Myths About Protein And Exercise!
If you want to lose weight, it is logical that your diet will be based on protein and reduce the intake of carbohydrates and fats, but also it cannot be forever like this. Health.
– I already eat enough protein and do not need any more
If you are a woman, you have about 60 kilograms, run three times a week for 20 minutes a day and eat at least 20 ounces of chicken, egg and yogurt (about 60 grams of protein), the answer is yes, you are eating enough protein. The balance of the diet is crucial for the functioning of the metabolism and the Mayo Clinic advocates daily intake in the ratio of 20 percent protein, 50 percent carbohydrates and 30 percent fat. Health.
– Proteins of animal origin are better than vegetable protein
Proteins are composed of 20 amino acids, 11 of which contains the human body, and the remaining nine are required to enter in nutrition. Proteins of animal origin are more complete because they contain all nine amino acids, while those of vegetable origin is not represented all nine. Health. However, and vegetarian diet can provide a person of good protein, but it is essential to combine foods. In order to get a meal high protein food is necessary to combine grains (bread, pasta, etc.) with legumes (soy, lentils, peanuts, etc.).
– Proteins help me lose weight, but not in the long term
There are many diets that recommend only protein foods, but this, experts say, is not healthy nor effective. If you eat a lot of calories, even if they are only proteins, you will still gain weight. If you diet contains only proteins, without an adequate part of essential fats, and no fiber and no carbohydrate foods and that is the base of part of such a strategy diet, it will be doomed to fail and to be metabolic failure.
– If I do not exercise a lot, I do not need proteins
Wrong. Proteins are not exclusively reserved for muscle growth. The protein has basic function is the metabolic processes in the billions of cells of the human body. Health. For example, enzymes are structurally – protein. Without enzymes, there is no implementation of metabolic reactions. Insulin, one of key, according to the structure of the hormone – is a protein. Without protein there are no antibodies in the human immune system and they are responsible for the dynamics of bone tissue in the musculoskeletal system of the human body.
– Proteins should be eaten after training
Increased physical activity, whether it is running or any other sport, there is a growing need for protein intake. Protein feed muscles, helping them with recovery after activity and protein meal should be first in line after the training. Those who exercise are advised to eat a fillet of tuna, chicken, granular cheese, yogurt or eggs. But the human body has a mechanism and for the proper operation are necessary all the macronutrients.