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The proteins are fundamental to the health and well-being of the body, so they must be incorporated into the daily feeding to avoid, for example, loss of muscle mass.
From the age of 30, people usually enter a stage of deterioration of between 3% to 8% (every ten years). Therefore, increasing the macronutrient consumption It is transcendental.
What are proteins?
The proteins are essential macromolecules that perform vital functions for the body.
They are made up of amino acids, which are the basic building blocks. They are crucial for the growth, repair and maintenance of tissues and cells.
They also have a fundamental role in the nutrient transport, regulation of biological processes and immune response.
How to incorporate proteins?
There are three basic ways to incorporate proteins:
1) Food sources: proteins are present in foods such as lean meats, fish, eggs, legumes, dairy, nuts or tofu.
2) Balanced distribution: include them in all meals to maintain nutritional balance.
3) Supplements: If there is difficulty getting enough protein from food, some consider supplements such as shakes.
What are the benefits of incorporating proteins?
Muscle Growth and Repair
- Proteins are vital for the growth and maintenance of muscles.
Weight Control
- Eating protein promotes a feeling of satiety and reduces total calorie intake.
Boosts metabolism
- The thermal effect of proteins increases caloric expenditure.
Health be
- They contribute to the strength and density of bones.
Immune system support
- Necessary for the production of antibodies and immune cells.
Hormonal regulation
Many hormones are made of proteins.
What are the shakes that help you gain muscle mass and what should they have?
The natural smoothies They are recommended to accompany a Exercise routine. Some common ingredients are banana, almonds, walnuts and oats.
Chocolate and banana smoothie
Ingredients: one ripe banana, ice (optional), one tablespoon of cocoa powder, one tablespoon of protein powder, two tablespoons of peanut butter.
- You can use water, almond milk, animal milk or yogurt.
Egg shake
It is one of the most natural and effective ways to avoid losing muscle mass. Ingredients: one liter of milk, three cooked egg whites, three tablespoons of oats, one banana.
banana smoothie
He banana shake is important for recover the body after training because it is rich in natural sugar and potassium.
Ingredients: two bananas, 500 ml of milk, three tablespoons of oats and five boiled eggs. You can add ice.
