Proteins are large molecules considered macronutrients due to the diversity of functions they carry out in the body: they are an important component of bones, blood, and hair; they transport molecules, they rebuild tissues, they are involved in metabolism, they participate in the production and strengthening of muscle mass, among others.
This macronutrient can be obtained through food by eating products such as legumes (beans, chickpeas, soybeans, etc.), milk, cheese, eggs, and red and white meat, which provide significant and sufficient amounts of protein.
Each person has their protein requirement, which will depend on age, weight, height, the characteristics of the exercise they perform, type of sport, exercise intensity, training frequency, and energy intake through diet, among others.
There is evidence that people who perform physical activity require more protein than sedentary people because these are involved in the repair and reconstruction of tissues after exercise.
Many people who exercise resort to protein supplements or shakes to increase the consumption of the macronutrient; however, to date, there is no scientific agreement indicating the benefits of scitec nutrition 100 whey protein supplements on physical performance, and there is a lack of data.
That specifies the most effective and safe protein supplementation protocol; What is known for sure is that the protein obtained from an adequate and balanced diet is sufficient to meet protein needs, and the excess of this macronutrient is used by the body to produce more energy and does not generate a greater development of mass. Muscle or improve physical performance. In addition, the excess can be accompanied by the appearance of kidney diseases,
To increase protein production, it is recommended to have several meal times a day, the three main times and three snacks, and distribute the protein source foods equally in the three main meal times (breakfast, lunch, and dinner). Distributing protein equitably is achieved, for example, by always including, without exception, the source foods of the macronutrient at each of the main meal times, that is, always having cheese or eggs at breakfast and at lunch and dinner does not lack meat, whether white or red or beans.
On the other hand, people who do physical exercise should maintain an adequate protein intake before and after exercise, which can be achieved by having a small snack with yogurt 30 minutes before and 30 minutes after, depending on the intensity it can. Consuming some protein during exercise may be necessary, but only if you are a professional athlete.
Finally, it is concluded that neither professional athletes nor people who perform physical exercise recreationally need to consume extra protein and that through a healthy and balanced diet, which includes the required amount of protein, it is possible to supply bodily needs.