Is this scene familiar to you? A couple meets for the first date. Of course, he orders a steak while ordering a salad, because it's so feminine. What's wrong with it? It's easy: women are just like that protein reliant on food like men. Now many ladies are afraid that if they consume too much protein, they will get masculine muscles. Women have far too little testosterone in their blood. The danger exists only if you take certain illegal means. Since you will never do this, you can concentrate fully on a protein-oriented diet. So you are not just promoting beautiful female muscles. Protein affects your health positively. Unlike it is common, you can also take significantly more protein to you. The limit values of 0.7 g per kg body weight refer to women and men only to those people who sit all day and do not exercise. You train intensively and need significantly more protein. Undoubtedly, the question now arises as to which protein you should take. Ultimately it is a question of balance. You should eat something of all kinds. Certain foods are more suitable. Others, in turn, optimally supplement your protein balance. How often should you take protein and how do you incorporate the protein-containing diet into your daily routine?
Protein: Animal sources with different benefits
Which type of animal protein is the best? Chicken, eggs and canned tuna are known to be large sources of lean protein, It turned out that different protein sources bring various health benefits. You should take advantage of this to get protein from a variety of foods. In addition to the sources mentioned, as well as lean beef, you can get high-quality protein in lean pork, other poultry, whey and casein, milk (if you tolerate lactose), fish, nuts, beans and soy. Some of these protein types are now brought closer to you. Red meat is good for memory. If you remember the PIN in front of the ATM faster, it might have been the lunch steak. It is thought that this is due to the creatine content in beef. This creatine also has benefits for your workout. It can increase your strength. In addition, red meat contains zinc and iron, both of which play a crucial role in the proper functioning of the metabolism and help the working muscles to oxygenate. The meat of organic cattle fed grass contains some amount of conjugated linoleic acid (CLA). This is a healthy fat that increases insulin sensitivity and helps reduce body fat. It helps your body use carbohydrates as an energy fuel rather than turning it into fat and storing it in its cushions.
Lean pork can do the same and promote muscle growth. It has a similar fat ratio to turkey and is rich in thiamine. This nutrient is usually missing in an average diet. It is a key element in metabolism, as it converts carbohydrates so efficiently to provide it with energy for the muscles. Likewise, thiamine helps to repair defective muscle fibers that can not only be damaged during hard training. Other ingredients of healthy and lean pork can help regulate the released energy, increase your immune system and strengthen your bones. When choosing meat you should make sure that the animals come from a proper attitude. Organic products are highly recommended here, as you are most likely to assume the quality you need for your diet.
protein There are some from plant sources. Soy is certainly well known. Especially important are beans. You should consider this vegetable as Mrs be sure to put on your diet. It not only contains valuable vegetable protein. The folic acid found in beans can prevent birth defects on the unborn baby's spinal cord. This happens at a very early stage of pregnancy. Many women do not know anything about the other circumstances. Beans contain a lot of magnesium and iron. They not only give you satiety protein, but also lots of fiber. So your belly will be full and flat at the same time. It would be best if you eat beans three or more times a week.
How do you integrate the intake of protein into your daily routine?
Now you know roughly how much protein you should eat, why it's so important and what protein you can take. How can you integrate the protein-containing diet into your everyday life? Here are a few simple ways to add a little more protein to your daily routine without spending too much time and effort. Cottage cheese and cottage cheese are ready to serve quickly. Hard-boiled eggs also do not take long. Very short is the preparation time with a grilled piece of meat in balsamic marinade with olive oil and rosemary. Make yourself a Greek yogurt with fresh or thawed fruit or vegetables. The breakfast egg and the turkey sausage are as fast on the table as a salad with salmon and chickpeas. Ultimately, protein shakes as a dietary supplement are a fast and usually cheap source of protein. The main thing is that you have a plan. If you cook in advance for the week, it would be perfect for you. So you can take your protein every day exactly as you imagine. At the next dinner with your partner or in company, you will now also order some protein-containing. Change your stereotypical behavior and lay the foundation for a healthy and lean future.