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Although not long ago we talked about Whey protein and its particularities, today we want you to learn how to incorporate this protein into your daily routine. Although we’ll tell you upfront that there is no perfect formula, each person has unique circumstances, so we’ll try to guide you to include proteins in a healthy and optimal way.
The first thing we’ll do is review (in broad strokes) the most relevant properties of the different groups of proteins. Understanding these characteristics is essential to know which type of protein is best for you depending on your goals or needs:
- Animal proteins, found in milk, eggs, fish, chicken, and lean meat, are complete because they contain all nine essential amino acids. They are especially recommended for people with high physical activity. It is advisable to combine these proteins with certain foods or supplements that help your body absorb proteins more efficiently.
- Plant proteins, found in legumes, whole grains, seeds, nuts, and protein powders from pea, soy, or rice, offer different benefits: they are low in saturated fats, high in fiber, and more sustainable for the planet. For those following a vegetarian or vegan diet, they allow you to obtain all essential amino acids and take full advantage of their benefits.
- Protein supplements can be the best ally for athletes or those looking to increase muscle mass, especially post-workout or in restricted diets. It is important to choose formulas without added sugars and ensure they have a complete amino acid profile.
Absorption Factors
Beyond the protein source, it is also crucial to consider how proteins are consumed and absorbed in the body. Certain nutrients are important to include in your diet, such as vitamin B6, found in vegetables like bananas, spinach, or peppers, and vitamin C, present in citrus fruits, kiwis, and other fruits. Both act to support the absorption of amino acids and collagen. This means that combining proteins with foods rich in antioxidants and vitamin C helps the body utilize nutrients more effectively and promotes tissue repair, which is especially valuable for skin, hair, and nails.
The timing of protein consumption also influences its effects. Proper distribution of protein throughout the day, in three or four meals, has been shown to be more effective for muscle synthesis and cellular regeneration than concentrating it in a single intake. For example, after training, a 20–30 gram protein intake within the first hour can accelerate muscle recovery and support tissue regeneration. Including protein at breakfast helps activate metabolism and maintain satiety throughout the morning, while consuming slow-digesting proteins before sleep, such as casein or soy protein, can support nighttime recovery and collagen synthesis.
When it comes to protein supplements, it is not always necessary to include them in your diet. If your lifestyle is active or you work out, they can support your muscle health. But if your daily protein needs are already covered by diet and physical activity is low, adding supplements can be unnecessary and may even overload the kidneys in the long term. In this case, it is advisable to include these proteins when there is a deficit due to a low protein intake in your diet. In this way, protein supplementation can be beneficial. But again, this always depends on your lifestyle and needs.
Optimize Your Diet
To optimize protein absorption, it is recommended to maintain a balanced diet, which also includes complex carbohydrates and healthy fats, as well as proper hydration, since water facilitates nutrient transport and waste elimination. Avoiding excessive ultra-processed foods improves the bioavailability of the 9 essential amino acids and reduces inflammation, with visible effects on skin and daily energy.
Nowadays, plant proteins are a viable alternative, not only for their health benefits but also for their sustainability for the planet. The main drawback of these proteins is that they are not as complete as animal proteins, at least in the short term. They require a more consistent and prolonged process to see all their results.
Incorporating proteins into daily life can be simple. Below is an example of a healthy, protein-rich diet:
- For breakfast, you can have yogurt with fruit or a fruit smoothie with some type of milk or plant-based drink. Fruit is essential to provide vitamins.
- For lunch, combinations of chicken breast, legumes, whole grains, and salads provide nourishment and essential amino acids.
- A snack with yogurt, almonds, matcha tea, or a protein bar can give you an energy boost and provide antioxidants.
- After a workout, you can take a fast-absorbing protein supplement to maximize muscle repair. This is also recommended if you train at other times of the day.
- For dinner, it is recommended to choose fish, tofu, or quality proteins along with vegetables and whole grains, ensuring a balanced nutrient intake and optimizing nighttime recovery.
Conclusion
Each person has a unique metabolism, so consuming protein indiscriminately is not only ineffective but can also affect your health in the long term. The best approach is to understand how proteins work in our body and learn to incorporate them into a balanced diet. This way, we not only optimize our nutrition but also protect our health.
A high-protein diet is not just about reaching a specific number of grams per day. It is essential to choose quality protein sources and combine them with micronutrients that enhance their absorption. Additionally, distributing them strategically throughout the day, according to our habits, maximizes their benefits.
When we combine proteins with antioxidants, vitamins, and healthy habits, they become a powerful tool to nourish our body, strengthen tissues, and improve overall health. When implemented correctly, proteins stop being just another nutrient and become an essential ally for our well-being.
