Proteins are, without a doubt, the most important macronutrient that we should consume daily. These are very complex molecules that perform many critical functions in the body, providing us with energy and helping us maintain our muscle mass, so they should not be missing from our diet.
When we eat protein, our body releases hormones that suppress appetite, so we need less food to be full. In this way, protein consumption becomes essential when we start a diet.
So, if you intend to lose weight, you can consume protein during breakfast to reduce energy intake for the rest of the day. This, together with a good exercise routine, will guarantee you an adequate caloric deficit to lose weight.
You can also plan your meals to have a more balanced protein intake throughout the day. Remember that there are different types of proteins that perform various functions in our body, which can be of animal or vegetable origin.
How much protein do you need to consume?
The answer to this question will depend on several factors such as your physical condition or your stage of growth (childhood, adolescence, adulthood). At a minimum, it is recommended to consume 1.2 grams of protein for every kilogram of body weight. For example, a 100 kg person should consume at least 120 grams of protein per day.
If you do any resistance exercise such as running or cycling, you can consume 1.4 grams for every kg of body weight. For other sports, it is recommended to consume up to 1.6 or 1.8 grams.