Look at how to adapt food to encourage the increase in muscle mass
It is not uncommon to find the egg in the dietary list of people who practice physical activity, in particular among those who try to increase muscle mass. After all, this food is known to help in the preparation and growth of the muscles. However, it is necessary to be cautious about its consumption to avoid excess, as this can compromise body health.
“The recommendations on egg consumption will depend on a series of factors such as sex, weight, height and intensity of physical activity. But in general, it is recommended that an adult eats about 1-3 eggs per day, regardless of physical exercise”, explains Dr. Marcella Garcez, nutritionist and director of Brazilian Nutrology Association. Any value above this number should be accompanied by a specialized professional.
Although the egg is very useful for the HealthLike any other food, it should be consumed in moderation. “The consumption of an excessive amount of eggs can, among other problems, change lipid profile, since egg yolk is rich in cholesterol; [causar] Weight gain due to food calories; And the alteration of the filtration of the renal protein overload and can even lead to kidney stones, “says endocrinologist Dr. Deborah Branger.
Recommended protein consumption
This does not mean that you have to stop consuming eggs, as it is truly a very rich protein food and a wide variety of vitamins. “The recommendation is that a sedentary person consumes about 0.8 grams of protein per kilo. People looking for hypertrophy and muscle mass can consume 1.2 to maximum 2 grams of protein per kilo, depending on individual needs […]”Says Dr. Deborah Branger.
However, the doctor underlines that the egg association with other foods should also be observed according to the amount of consumption of daily proteins. “It is necessary to consider the other foods rich in protein that we consume during the day and, when added, they could end up overcoming the daily recommendations of this nutrient,” he explains.
Foods that can replace the egg
According to Dr. Deborah Branger, each diet must be diversified and we should not look for a single option as a source of a nutritious. For this reason, fortunately, there are other foods that have equal and even higher quantities of protein compared to the egg, serving as alternatives to integrate the diet. Take a look at some options!
1. Red and white meat
Although they are good sources of protein, you need to pay attention before eating meat excessively. “Red meat, for example, although they are rich in protein, also have a lot of saturated fats, which increases bad cholesterol levels, increasing the risk of cardiovascular diseases. The same goes for chicken, which should be ingested without skin, giving preference to its anchor or grilled chest to prevent the intake of exaggerated fat”, explains Dr. Marcella Garcez.
2. Fish
Among the meat, one of the best options for those who want to increase protein intake is fish, as they tend to be thinner and less caloric than red meat. “Salmon is particularly interesting because, in addition to being rich in protein, it also has large quantities of Omega 3, which provides faster muscle recovery,” says the nutritionist.
3.
For those who are looking for vegetarian options, nuts and almonds are an excellent alternative to eggs, because, according to Dr. Marcella Garcez, they are protein They also help to regulate intestinal function and prevent cardiovascular diseases.
“However, it is important not to overdo it with the consumption of oil seeds, limiting to 5 or 6 units per day, since they are also rich in fat and highly caloric, thus favoring weight gain,” warns the expert.
4. Quinoa
Quinoa is an excellent source of protein as it also contains all essential amino acids for the correct functioning of the body. “Therefore, food proteins are better used. As if it weren’t enough, quinoa is still rich in other nutrients, such as fiber, magnesium, iron, potassium, beautiful zinc vitamins,” says nutrition.
5. Legumes
According to Dr. Marcella Garcez, legumes, such as chickpeas, lentils, beans, peanuts, peas and soybeans, appear between foods with a higher protein value. “Among the legumes, it is worth highlighting the chickpeas mainly, which are also rich in fiber and collaborates for satiety; beans, which is able to reduce the levels of cholesterol and blood sugar; and soybean, which has one of the greatest quantities of proteins, with about 34 g of nutrients per 100 g of food”, adds the expert.
6. Milk and derivatives
Milk is one of the most nutritious foods that exist, because it has almost all the nutrients that the body Precise, being particularly rich in proteins, football and phosphorus. “The same goes for milk derivatives, such as cheeses and yogurt. But it is necessary to pay attention due to the large amount of fat that these foods can contain. In general, it is better to opt for skimmed versions and white cheese, such as cheese cottage, which also has a lower amount of calories,” says nutrition.
7. Tofu
Tofu is an excellent alternative to egg as it derives from soybean and full of proteins. In addition to containing essential amino acids, it is a good source of iron, calcium and magnesium, important nutrients for the health of the bones and the functioning of the body. It is extremely versatile and can be used in sweet and savory recipes, to replace eggs in preparations such as omelettes, cakes and even desserts.
8. Chia seeds
Chia seeds are an interesting alternative, especially for use in recipes that require a consistency similar to egg. If mixed with water, the seeds form a natural gel that can replace the egg in cakes, bread and other pasta. However, they are a good source of proteins, fatty acids Omega 3Fiber and antioxidants, which help in cardiovascular health and digestion. To use, simply mix a spoonful of chia seeds with three tablespoons of water and leave to rest for 10 minutes.
9.
Kibe Wheat is an excellent alternative to egg as it is rich in proteins and fibers. In addition to providing energy gradually, it contains vitamins of complex B, essential for the metabolism and the correct functioning of the nervous system. Amply used in the kitchen of the Middle East, it is versatile and can be incorporated into various recipes such as cakes, cakes, vegetarian and stuffed hamburgers, which act as a nourishing and tasty substitute.
10. Broccoli
According to the data of the Brasilian food composition table (TBCA), the University of San Paolo and the food research center, 100 g of raw broccoli provide 4.14 g of proteins and 43.3 mg of vitamin C, essential nutrients for strengthening the immune system, collagen production and cell protection against damage to free radicals. This vegetable is also rich in vitamin A, folate and bioactive compounds with antioxidant and anti -inflammatory action, which contributes to the general health of the body.
Recommendation for the consumption of protein for vegan people
Dr. Deborah Branger strengthens that animal proteins, such as red meat, fish and chicken, have greater bioavailability, that is, they are better absorbed by the body. “On the other hand, vegetable proteins have lower bioavailability, are absorbed less. Therefore, vegan patients, who do not consume proteins of animal origin, should ingest a wider load of foods rich in plants of vegetable origin, such as nuts, broccoli, quinoa, lentils, chickpeas and faces”, endocrinolistic.
Consult an expert
Dr. Marcella Garcez underlines that the most important for those who want to increase the consumption of proteins that aim for muscle mass gain is to look for a specialized professional. “Only the doctor can perform a nutritional evaluation, taking into account factors such as age, weight, sex, height, history of family health and intensity of physical activity, to recommend the ideal quantity of proteins to your body and the best way to ingest it without putting health at risk”, concludes the nutritionist.
By Maria Claudia Amoroso and Edicase
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.
