Protein superguide: how they affect health, physique and even beauty –

Protein… She is one of the most important topics when it comes to not only your physique but also your health and even your beauty.

Of course, by now you might already know that to build muscle, you need a diet high in fat. proteins, as we already explained in (see here). But it is necessary even if you want to lose weight, in addition to being responsible for various bodily functions that affect your entire body and even your skin and hair.

Here’s everything you need to know about the macronutrient.

WHAT ARE PROTEINS

To the proteins they are organic molecules made of amino acids—the body’s building blocks. These amino acids are linked together by chemical bonds and then folded in different ways to create three-dimensional structures that are important for our bodies to function.

There are two main categories of amino acids in the body:

First, we have essential amino acids — those that the body cannot manufacture on its own and therefore must consume in our diets. Some amino acids are even conditionally essential, which means that our bodies cannot always produce as much as we need (for example, when we are under stress). then we have non-essential amino acids — those that the body can usually make for itself.

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WHAT IS THE FUNCTION OF PROTEINS?

Basically, everything in our body is made of amino acids. They are the “skeletons” of cells. Our bodies need proteins It is amino acids to produce important molecules — such as enzymes, hormones, neurotransmitters, antibodies and even new tissue (be it skin, bones or injured muscles).

A protein it helps replace worn-out cells, transports various substances throughout the body, and aids in growth and repair.

During digestion, the body breaks down protein that we eat into individual amino acids, which contribute to the plasma amino acid pool in our blood.

This pool in the bloodstream immediately supplies the supply of amino acids as needed by the body.

“To the proteins are fundamental to the entire functioning of the organism. A deficit can cause harm such as fatigue, weakness in the nails and hair, low immunity and anemia”, clarifies the nutritionist Julia Canabarro.

SO HOW MUCH PROTEIN DO I NEED TO CONSUME?

Egg is another excellent source of protein / (Shana Novak/Getty Images)

The amount of protein required depends on a few factors, but one of the most important is your activity level.

The baseline recommendation for protein intake is 0.8 grams per kilogram of body mass in untrained, generally healthy adults. For example, a 68 kg person would consume about 54 grams per day.

However, this amount is only to prevent protein deficiency. It’s not necessarily ideal, especially for people like athletes who train regularly.

We need a small amount of protein to survive, but we need a lot more to thrive.

In addition to basic disability prevention principles, we may need even more protein in our diets for optimal functioning, including good immune function, metabolism, satiety, weight management and performance. In other words, we need a small amount of protein to survive, but we need much more to thrive.

For people doing high-intensity training, for example, the needs of protein can go up to about 1.4-2.0 g / kg of body mass. Our hypothetical 68kg person would therefore need around 95-135g of protein per day.

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THE PROBLEMS OF EXCESS PROTEIN

All this information can make you think: “well, I’ll consume as much as I can, then”, right? Wrong.

Thinking about consuming all the protein for the day at once? Think again / (The Simpsons/Playback)

We can only store a certain amount of protein at once. So there’s no point in eating a steak à la Homer Simpson in just one meal of the day to “get rid” of having to eat more the rest of it.

The ideal is to calculate how much protein you need per day, based on your weight, and then divide that number into the servings you eat throughout the day (if you need to consume 54 grams and eat 4 meals, for example, aim to eat around 13-14 grams of protein per meal).

Eating more than that not only won’t help but will get in the way, and could cause serious damage. “All the protein that we ingest 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 to drink plenty of water”, explains the nutritionist. Angelica Grecco.

PROTEIN FOR WEIGHT LOSS?

– (Yulia Reznikov/Getty Images)

Since they are the building blocks of new tissue, it is to be expected that they are required when the goal is to increase lean mass. But did you know that she is also very necessary for slimming?

A diet rich in proteins not only reduces the intake of carbohydrates how it accelerates all bodily chemical functions (the so-called metabolism). It’s just that our organism has a 30% greater difficulty in digesting proteins than sue fats It is carbohydrates. So making him work harder, by the way, accelerates the burning of stored fat.

Furthermore, the consumption of proteins increases hormone levels glucagonand glucagon can help control body fat.

If that’s your goal, check out a weight loss menu including more proteins in your everyday life.

BUT WHAT A BEAUTY!

Your hair strands are made of protein / (simarik/Getty Images)

In terms of aesthetics, protein is not only necessary for those who want to have Gracyanne Barbosa’s strong body.

Protein (specifically the so-called “collagen”) is what makes up hair, nails, and skin. “A low protein diet will end up affecting these areas. The hair is weakened because we do not have the ideal supply of nutrients for the production of strands and, when there is a deficiency, we can even notice hair loss. Nails are also fragile and brittle and grow more slowly,” explains the dermatologist. Fernanda Porphiriofrom Clínica Vanité.

The skin, in turn, is composed of elastin and keratin (also proteins). “So, when we don’t consume enough proteins, the skin becomes less vibrant, with a greater tendency to form wrinkles and other aspects of aging”, concludes the dermatologist.

PROTEIN SOURCES

Which protein it’s the best? In general, the choice is yours — both plant and animal sources seem to work equally well in increasing protein synthesis.

Egg whites, milk, fish, poultry, and meat are all great animal sources.

And for vegans? “Some foods of vegetable origin and rich in proteins are mainly legumes (beans, lentils, chickpeas, peas) and also foods such as quinoa, soybeans and their derivatives (tofu, soy milk, protein soy). Some cereals, such as rice, corn and wheat, when combined with beans or other legumes, for example, also become great sources of proteinin addition to carbohydrates, fibers, minerals and vitamins – mainly the B complex“, says Julia.

If your goal is muscle growth, you should focus on the consumption of the amino acid leucine (remember the table above about the types of amino acids in proteins?). Good sources of leucine include spirulina, soy protein, peas and animal sources.

WHEN TO SUPPLEMENT

Whey, darling of athletes, must be consumed with care and under guidance (Anna Efetova/Getty Images)

“When consumption is not enough, whether due to low intake, increased need or clinical problems, supplementation of protein is indicated to meet the nutritional needs, considering the biological individuality of each patient”, explains the nutritionist Juliana Ramos de Natale.

Here you will find everything about the options of supplements of proteins available in the market and the difference between them.

But remember: always look for a nutritionist before betting on supplements. Those who are at their ideal weight should only seek supplementation if there is any complaint (excessive fatigue, hair loss, poorer quality of sleep), history of joint problems in the family (arthrosis and arthritis) or if you want to achieve muscle hypertrophy. And even in these cases, medical follow-up is also necessary.

Using supplements on their own can cause you to gain weight. “In addition, there is a risk of changes in blood pressure and hepatic, circulatory and renal overload”, points out Marcella Garceznutrologist and researcher in dietary supplements at the Nutrology Service of the Public Servant Hospital of São Paulo.

Negra Li: October cover star of (Patty Lima/)

This special is part of the October 2021 issue of ,
which features the singer Negra Li on its cover.
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