Anyone who thinks that only lean meats, eggs and dairy products provide proteins to our body is wrong, says the nutritionist. Understand!
To increase muscle mass, in addition to maintaining a regular workout routine, it is essential to pay attention to what you eat. After all, adequate nutrition is essential for the body to have the nutrients necessary to repair tissues, making them stronger and more defined. And when we talk about this topic we cannot forget the importance of proteinsessential for building muscles.
“It is necessary to guarantee an adequate intake of proteins, distributed throughout the day, to optimize protein synthesis. Furthermore, the complex carbohydratesessential to provide energy during training and promote muscle recovery”, explains the Ana Rachel Bernardesfood engineer at Combrasil.
If your goal is to develop your muscles more, know that the most recommended thing is to have one daily intake of 1.2-2 grams of protein per kilogram of body weight. Seeking the help of a professional can help you customize your eating plan, ensuring it aligns with your specific needs.
According to Bernardes, those who think that proteins only come from foods such as lean meat, fish, eggs, dairy products and chicken are wrong, since they exist several other alternatives. Check out 5 options below!
See 5 foods rich in protein
Soy
In addition to being rich in vegetable proteins, soy offers healthy unsaturated fats, iron, vitamin K and phosphorus to our health.
Bean
OR bean It is a food that is part of the routine of many people out there. It is a source of protein, fiber, B vitamins, magnesium, phosphorus and iron.
Chickpeas
Although its proteins are considered of lower quality than those of animal origin, the chickpea can contribute significantly to muscle building. It is also rich in carbohydrates and fiber.
Peanuts
OR peanuts It is considered a high-calorie food, however, when consumed in moderation, it can play a significant role in muscle development. It is rich in protein, healthy fats and carbohydrates.
brown rice
Although it provides less protein than other sources, brown rice It is an excellent source of complex carbohydrates, which help you have more energy and energy when engaging in physical activities. The nutritionist says that consuming healthy, carbohydrate-rich foods before training can improve performance and results.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
