Protein sources out of the ordinary
Talking about protein without thinking about meat, eggs and dairy products is almost impossible. These foods are part of the food routine of thousands of people and are very important for health. But know that they are not the only protein sources that we can include in our food.
To begin, we need to understand that protein is a nutrient responsible for several functions, such as building and maintaining organs and tissues, in addition to acting as enzymes, hormones and antibodies. The nutritionist explains that it is essential to eat an adequate minimum of protein per day. However, consuming high amounts of protein foods may not be the best option, as absorption by the body will be incomplete.
Our body absorbs a specific amount of what we consume. Therefore, it is essential that the total amount of daily proteins be fractionated in all meals of the day so that there is absorption at various times. So we reach the ideal daily amount .
Protein out of the ordinary
We have already commented on how animal derivatives are part of the protein imaginary, but we must remember that the combination of cereals and legumes, such as the trivial rice and beans, has the necessary combination of amino acids present in red meat. That is, if your diet is more focused on vegetables, it is superpossible to eat necessary amounts of protein daily without being from an animal source.
Within the cereal groups, we can vary between the types of rice (brown, black, etc.) and options like quinoa. In the legume group, we find beans, in all their variations, in addition to lentils and chickpeas, which go very well in preparations that are out of the ordinary, such as the base of quiches or even hamburgers. Grains like pumpkin and sesame seeds also have considerable amounts of protein and are excellent for health.
The amount of protein consumed per day is individualized. Weight, height and level of lean mass of each individual will determine the portion of protein that should be inserted in the dish. The objective will also be decisive, since for each one there is an amount to be ingested, both of proteins and other nutrients.
How to combine food and gain lean mass?
Everything is a matter of objective and training stimulus. Combining the diet with specific physical exercises for each person, correct intensity and periodization is a fundamental process for gaining lean mass. In addition to, of course, rest and lots of hydration.
When returning to activities, that we have an adaptation to the routine to eat, sleep, work, study and train. Regarding training, it indicates that the return is slow and moderate. The body will need to prepare itself again for greater intensity, which is essential for gaining lean mass.