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

¿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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