What are the food sources of protein?
The sources can be animal or plant. In the case of being vegan or vegetarian, there are many food options to obtain a good amount of protein, although these are of low biological value, such as legumes, soybeans and cereals, but which also provide amino acids.
As for the animal source, there are many foods that have large amounts of protein and that contain essential amino acids and are recommended if you want optimal muscle growth. Among these foods with protein from animal sources are meat, fish, milk, cheese and eggs.
Other sources of protein
Having a diet that has the daily requirements of protein from animals or vegetables is essential to obtain good results. However, if you are a bodybuilding athlete and need other sources to achieve your goals and somehow vary your diet so that it does not become boring, you can resort to supplements.
It is important that the use is under the supervision of a professional such as a nutritionist, as they can tell you what type of protein supplement will help you the most in your lean mass growth process.
It should be noted that the most important sources of protein are those from food, but supplements will undoubtedly help in all synthesis processes and the athlete will not be at risk of muscle metabolism.
In addition to having the recommendation of a nutritionist, it is important that the supplements you purchase are of good quality, since you can risk discomfort or simply waste money on supplements that you do not need.
Recommended daily intake
Protein intake varies in all people. But according to the objectives of each one, they will be more or less grams of protein a day. Within the stipulated range, 0.8 / 1gr / kg should be consumed per day, this amount can be obtained from at least three servings per day containing this macro nutrient.
The number of servings and grams per day will be calculated by a nutritionist taking into account your particularities. If you are a person who rarely attends the gym, if you go frequently or if you are an athlete, the amounts will be different in each of these cases. Other factors that are taken into account to calculate the daily requirement are the weight, height and sex of the person.
One factor that must be mentioned is that it is useless to consume supplements if you do not train frequently. The supplements maximize the results in the increase of the muscular mass, and therefore, to use them if a daily training routine is not followed, would be useless.
It is important to highlight that anyone who wants to increase their muscle mass must not only have a correct protein intake, they must also consume all the macronutrients necessary to achieve this goal.
Without consuming fats and carbohydrates, you simply won’t have enough energy to do a full workout; beyond getting a boost, without consuming other macros like carbohydrates, you will run the risk of your body taking protein as its energy source.
For those of you who don’t want to increase muscle mass but lose weight, read how a protein diet can help you lose weight naturally, and these sure-fire tips for effective weight loss.