Those who practice sport in a structured way, with constant training aimed at improving performance, follow one dhyperproteic hyeta to nourish the muscles and keep it toned.
Often, however, this kind of diet is not well balanced and we see an excessive consumption of animal meat and unfortunately also of super-energetic "shakes" that are not always controlled and calibrated according to the person who uses them and the specific needs of his organism.
In nature we have a whole range of plant-based foods rich in proteins, able to supply the primary and essential amino acids for the "construction" of our structure. I use the term "construction" because amino acids can be considered real "building blocks "of protein chains, essential for the formation of our muscles, tendons, ligaments, nails, hair, hormones, neurotransmitters, even DNA nucleic acids.
Animal proteins are rich in amino acids and those who decide to adopt a vegetarian or vegan diet must not improvise but structure a diet that gives the correct protein intake with a balanced portion of legumes and cereals.
Le vegetable proteins they are in fact supplied by legumes and by cereals, but also from dried fruit and algae, which if combined correctly guarantee an integrated supply of amino acids, since not all the essential "bricks" are present in both and the essential amino acid deficient, defined as "limiting", could precisely limit the effectiveness of the others.
Those who play sports can therefore plan a healthy and balanced diet, which does not overload the liver and kidneys, and which at the same time supports muscle formation and tendon elasticity.
On the market there are vegetable protein supplements in the form of powders or tablets, they can be of a single food or combinations of several foods.
10 plant sources rich in protein
Proteins in legumes
- Lupini: in 100 grams there are 38 grams of protein 4,4 mg of iron
- Soy: in 100 grams there are 37 grams of protein and 6,9 mg of iron
- Lentils: in 100 grams there are 23 grams of protein and 8 mg of iron
- beans: 100 grams contain about 23 grams of protein (depending on the type of bean) and about 7 mg of iron
- Ceci: in 100 grams there are 19 grams of protein and 6,4 mg of iron
- peas: 100 grams of fresh product contains 22 grams of protein and 4 mg of iron.
Protein in cereals
- Flour of soy: in 100 grams there are 36 grams of protein and about 7 mg of iron
- Seitan: 100 grams contain about 36 grams of protein but only about 2 mg of iron
- Farro: 100 grams contain about 15 grams of protein and only 0,7 mg of iron
- Wheat: 100 grams contain about 12 grams of protein and 3,6 mg of iron
Protein in algae
As anticipated before, algae are an excellent integrated food of proteins and above all of iron. In fact, they contain all the essential amino acids and with 100 grams of algae we can introject 600 mg of iron! A remineralizing source incomparable.
How much protein to take
For those who practice sports at a structured level and have a constant energy consumption, a protein intake is recommended 0,8 and 2,5 grams per 1 kg of body weight per day (source: Institute of Medicine).
However, it is always advisable to rely on the advice of a doctor and a nutritionist.
How to take protein supplements
Never take protein supplements before sports performances, as protein absorption requires a high expenditure of energy.
Sports that train endurance and sprint
In certain types of sports they train endurance and the shot is fine do not consume protein even during the meal that follows the performance for the same reason, since they have to be recover your energy through sugars and carbohydrates.
Proteins must be integrated into subsequent meals away from sports performance.
Sports that train strength
In sports that train strength different indications are given and the integration of proteins in the meal after the performance, as the increase in muscle mass is favored.
