How to include more protein in your daily menu –

Who wants to keep a healthy eating already tired of knowing the importance of trying to balance the daily consumption of carbohydrates, proteins and fats. These are the main macronutrients that ensure our body’s nutrition and give us the boost we need to face the day – and even that fitness class. HIIT at the gym. The problem is that consumption habits today place a lot of emphasis on carbohydrates: bread rolls for breakfast, pasta for lunch, risotto for dinner…

Adding more protein sources to your meals can help. After all, it serves as fuel for the formation of lean mass of the organism which, in turn, gives us sustenance. “Those who do not consume the correct amount may have protein malnutrition. And feel weakness, dizziness and develop anemia”, explains nutritionist Angélica Grecco, from the EndoVitta Institute. She even answers some questions to make the menu more protein:

What is the recommended amount of protein we should consume per day?

According to the nutritionist, there are 0.8 grams for each body kilogram you have. If you weigh, for example, 60 kg, you should eat 48 grams of protein a day. And passing a lot of that number is no use, see? On the contrary. “All the protein we eat needs to be filtered by the kidney. Therefore, if you consume in excess, it can impair the functioning of the organ. Therefore, it is very important drink plenty of water”, says Angélica Grecco.

To eat a lot of protein, should I invest in any type of meat?

That’s where the danger lies: many of the animal foods we eat are processed. Which means they come with a lot of sodium and sometimes fats harmful to our cardiovascular system. But then which protein sources to prioritize?

During breakfast, the nutritionist recommends replacing the bread with butter and the cheese bread for a scrambled egg, white cheese, tuna pate, milk, yogurt or oatmeal porridge. Check out some delicious and protein recipes for this time of day:

microwave protein porridge

– (Mizina/Thinkstock/Getty Images)

Vegan berry smoothie with coconut

– (Alexandra Vaz/)

At lunch, go for the chicken fillet, fish and lean meats. Just like, for the afternoon snack, opt for protein bars, vitamins with milk and fruit and homemade popsicles. See other options for you to make at home:

Protein and fiber-rich sandwich

– (Eduardo Svezia/)

protein muffin

– (Ferrerivideo/Thinkstock/Getty Images)

Is it necessary to use protein supplements?

Angelica says that if you have a balanced diet, the whey it will be unnecessary. “Supplementation is more indicated for those who practice more intense physical activities or people with special consumption needs”, she says.

And who is vegan?

Many plant sources have almost all types of amino acids needed to supply our body, you know? Some examples are legumes such as peas, beans, Lentil, and chickpeas. Check out some vegetarian recipes that are rich in vegetable protein:

Protein and vegan corn cream

– (Alexandra Vaz/)

Mushroom soup

– (margouillatphotos/Thinkstock/Getty Images)

vegan tofu wrap

– (Disclosure/Disclosure)