¿Consumir proteína es solo para deportistas? Entrevista con un experto

Por / 24/01/2018

La proteína es un “macronutriente”, lo que significa que el cuerpo necesita grandes  cantidades, es un componente importante de cada célula del cuerpo, se usa para construir y reparar tejidos, producir hormonas etc. 

A diferencia de la grasa y los carbohidratos, el cuerpo no almacena proteínas.  Rafael Diez Marina Díaz, entrenador y asesor nutricional, nos comenta sobre la importancia consumir proteína seas o no deportista.

¿Por qué se recomienda consumir proteína si haces ejercicio?

“Principalmente porque durante el ejercicio hay un desgaste muscular,  en cuestión de defensas al ejercitarte o practicar un deporte, nuestro organismo lo reconoce como si fuera una infección, existen incluso situaciones en las que personas presentan vómito y fiebre cuando entrenan demasiado” comentó  Rafael Diaz.

Se recomienda a las personas sin actividad física consumir por lo menos 0.8gr en el caso de las mujeres y 1.0gr para los hombres por cada kilogramo de peso. A diferencia de una persona que hace deporte, debe consumir entre  1.1 y 1.2 gr en mujeres y 1.5 a 2 gr en hombres, dependiendo de la actividad.

“Es importante recuperar la cantidad de proteína después de hacer ejercicio, de lo contrario puede provocar  desnutrición, baja de defensas, que la masa muscular se pierda y el cuerpo se desgaste”.

 

Rafael Diez Marina Díaz, entrenador y asesor nutricional 

 

Perder  peso consumiendo proteína

Cuando se trata de sentirse satisfecho, estudios clínicos mostraron que las dietas altas en proteínas aumentan la saciedad y disminuyen el apetito en comparación con las dietas altas en grasas y carbohidratos, ya que las personas con este tipo de dieta consumen un 10% menos de energía lo cual se traduce a 200 calorías menos, consumir proteína te ayuda a tener energía. También existe evidencia de que este tipo de dietas ayudan a la pérdida de grasa.

 

Es muy común el consumo del atún sin embargo la mayoría son hechos a base de soya y altos en carbohidratos, es mejor consumir atún fresco

 

Elige proteínas sabiamente

Respecto a fuentes de proteína Rafael Díaz recomienda  el pulpo como “la fuente más grande de proteína ya que tiene 75 % de proteína por cada 100gr, le siguen los pescados (salmón,  bacalao, etcétera). Es muy común el consumo del atún, sin embargo la mayoría son hechos a base de soya y altos en carbohidratos, es mejor consumir el que no es enlatado, otros alimentos con proteína son frutos secos, granos integrales, lentejas, frijoles y verduras verdes por mencionar algunos”, comenta el asesor nutricional Rafael Díaz.

 

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