Protein, fat and carbohydrates are the three groups of nutrients essential for the proper functioning of our body. Therefore, to be in perfect health, we should consume daily foods that provide each of these nutrients. While carbohydrates serve as fuel for our organs, carbohydrates provide the energy necessary for our movements. Protein provides the strength of our tissues and the development of our muscles. Therefore, people who wish to gain muscle must consume a high level of protein and practice physical activity so that these nutrients are transformed into muscle tissue. Here are some basic points to build muscle without unbalancing your diet.
Protein in the daily diet
To stay healthy without gaining or losing weight, it is essential to consume as many nutrients as you expend. If we consume too much, we put on weight, if we do not consume enough, our body deteriorates because it does not have the nutrients necessary to maintain its structure. As part of a normal diet, it is advisable to consume daily between 0.8 and 1 g of protein per kg for a man and between 0.6 and 1 g for a woman. Thus, a man weighing 80 kg must absorb between 65 and 80 g of protein per day. Although meat is often referred to as the most important source of protein, cereals and pulses also contain a lot. As each food provides, in addition to protein, other nutrients that are essential to the body, it is important to know how to combine them correctly. Finally, there are pure proteins in powder form. They are intended for people who only want to increase their protein intake and follow their diet very precisely. For more information, click here.
Protein intake and sports activity
A high protein intake combined with sports activity allows you to gain muscle mass very quickly. Indeed, as the muscles are very solicited, proteins are primarily used by our body to strengthen our tissues and to create new cells. Thus, the intake of protein and muscle building must be closely linked so that the body knows how to use the abundance of this nutrient. In the absence of exercise, excess protein in the blood has health implications. Weight gain, constipation, diarrhea, and dehydration are the first consequences of too much protein. Over time, the kidneys do not function as well and the risk of heart problems increases.
How to choose your protein foods?
There are two main groups of protein-rich foods. Meat, fish, dairy products and eggs contain high levels of this nutrient. However, the proportion of animal protein varies from one food to another. Indeed, a roasted chicken leg contains 23 g of protein, an egg contains 7 g, 100 g of mussels contain 24 g, 100 g of white ham contains 18 g. Also, if you eat very little meat per day, you will quickly reach the recommended intake. Pulses, cereals, pulses and seeds also contain a high level of protein. Among the richest vegetable proteins are oilseeds. 100 g of almonds contain 24 g of protein, walnuts and hazelnuts provide 18 g. 100 g of lentils provide 15 g of protein and 100 g of tofu contains 8 g. Here again, by consuming vegetable proteins on a daily basis, we can easily meet our body’s needs.
Animal proteins and vegetable proteins provide different nutrients in addition to protein. It is therefore impossible to do without either one completely. Foods of animal origin provide all the amino acids, while foods of plant origin contain only 6 out of 8 (with the exceptions of quinoa and soy protein). Thus, the exclusive consumption of vegetable proteins risks generating deficiencies. Conversely, the absence of plant proteins will reduce the intake of fiber, carbohydrates and vitamins, nutrients that are ubiquitous in vegetables and cereals but only present in small quantities in animal products. The best proteins are of plant and animal origin. In order to maintain a balanced diet and good health, it is essential to consume both, because, in addition to their protein content, these foods provide other nutrients that are essential to the proper functioning of the body.