5 Signs You’re Eating Protein Wrong

When looking for a nutritionist to keep the scales in order, one of the first tips you will probably receive from the professional is to eat more proteins. And rightly so: this nutrient leaves the body satiated for a longer period, in addition to helping with muscle recovery and definition.

However, in our eagerness to get fast results, we can make basic mistakes that can harm our objective. Check out 5 of these confusions and escape them right now:

1. Not eating too much or too little

Exaggerating the daily amount of protein, in the long term, can overload the functions of the liver and kidneys and cause problems in these organs. On the contrary, eating little of the nutrient will not have great effects either. So, as always, balance is key.

Read more: Protein Diet: Lose Up to 3 Pounds in 10 Days

The rule is very simple: “Consume around 1.2 to 2 grams of protein per kilogram of weight. That is, if a person weighs 60 kilos, they will need to ingest between 72 and 120 grams of the nutrient per day”, teaches Patricia Davidson, functional nutritionist, from Rio de Janeiro. If you perform moderate to intense physical activity, stay closer to the maximum limit.

2. Only ingest after training

When we practice physical activities, our muscles suffer cracks. Who helps to recover them are proteins, which also act in muscle growth – the famous hypertrophy.

So, for recovery to be efficient, the ideal is to consume the nutrient after training (from 30 minutes to 1 hour) and also throughout the day. But he shouldn’t come alone: ​​he needs to be accompanied by a carbohydrate. “This reestablishes the muscle glycogen reserves that are depleted at the end of the exercises”, clarifies Maria Flávia Sgavioli, nutritionist at Estima Nutrição, in São Paulo.

In addition to carbohydrates, we cannot forget BCAA, the trio of essential amino acids for our body. “Valine, isoleucine and leucine are important for maintaining muscle health, and those who practice physical activities have a greater need for them”, says Patricia.

These amino acids are found in animal foods such as chicken, beef, fish and eggs. They are also in plant foods such as chickpeas, oats and beans.

See also: 5 foods that have more protein than an egg

3. Do not vary the menu

If your menu only has chicken, sweet potatoes and eggs, know that you may be missing out on other healthy ways to eat protein, such as those coming from vegetables (tofu, legumes, whole grains and legumes). “They have nutrients in their composition that help with intestinal regulation, hormonal and mood modulation, and blood cholesterol control”, reveals the professional.

Not forgetting that excess animal protein impairs intestinal balance, in addition to increasing the risk of cardiovascular disease, fluid retention, mood swings and difficulty losing weight.

The only warning for vegetable proteins is that they must be consumed mixed with other foods – rice with lentils and vegetables, for example. Thus, it is possible to obtain all the amino acids not naturally produced by the body.

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4. Consume more than 30 grams per meal

As the old saying goes, “too much is bad”. And with protein it couldn’t be any different. Therefore, the ideal is to ingest 25 to 30 grams of nutrient per meal. Excess protein, as already mentioned, can overload the liver and kidneys.

5. Prepare snacks without it

There are those who think that snacks serve to kill the desire for sweets in the middle of the afternoon or to end boredom. Quite the contrary: snacks help to hold back hunger between main meals and, for that, they must contain 6 to 10 grams of protein. “Thus, they will provide more satiety and help with muscle maintenance, even for those who do not do intense physical activity”, advises Patricia.

Read more: Whey protein: the right amount of protein powder

Want some tips? Mix a banana or apple with 2 tablespoons of peanut butter and eat as an afternoon snack. Or, choose a handful of walnuts, edamame, or 1 cup of Greek yogurt. Your body, and especially your muscles, will thank you. You can be sure!