The average protein requirement - also known as protein - is 20 grams. This is the amount necessary for the regeneration and growth of muscle tissue. However, after a hard workout at the gym, it is worth increasing the dosage to 30 grams. Keep a balanced diet in mind, especially if you are a sportsman, go to the gym regularly and want to adapt your diet to a different lifestyle. The media are bombing us with advertisements for protein products and threatening us with sugars. Let's not get crazy! Proteins and carbohydrates are essential in the menu of an athlete and an ordinary bread-eater.
A balanced diet will help us keep our bodies healthy, lift weights at the gym and protect against fatigue and resulting injuries. The fact that the demand for protein varies according to age and health should not be forgotten either. When consumed daily, protein reduces the risk of heart disease and strokes by about 10%. A stone from the heart!
Basis for a balanced diet
Protein is essential for the proper functioning of your body. It has a very positive effect on the work of muscles, although it does not have a direct impact on their endurance. However, it helps in the process of producing enzymes, and these in turn are necessary to adapt your body to your workout. Protein supplements will increase muscle growth by a kilogram compared to men who only consume natural protein from meat and eggs. However, beef steak is a valuable source not only of protein, but also of zinc and creatine, which is necessary to increase muscle strength!
Carbohydrates are very badly known in the media, so we often forget that it is best that more than half of the daily calorie requirement comes from carbohydrates. 1 gram of carbohydrates provides about 4 kilocalories. Sugars do not directly affect the growth of muscle tissue, but we must not forget that if we do not provide the body with glucose - one of the most common sugars - it is protein that becomes food for our body during exercise. The demand for carbohydrates also depends on gender, age, physical activity and health status, so it is worth adjusting the menu to your training plan. Carbohydrates also include lactose, also known as milk sugar. That term doesn't come from nowhere! You will find lactose in dairy products.
Sources of protein and carbohydrates in men's diets
A good diet is the way to supplement protein and carbohydrates in men's diets. The most common source of the first one is meat. Especially, ridiculed in jokes and memes, chicken meat and eggs. You should also remember about fish and dairy products. Cheese is an underestimated and often overlooked source of protein in your diet. Vegetarians should remember about legumes, which are a very rich source of protein.
You will find carbohydrates mainly in vegetables and fruits. Especially dry leguminous vegetables such as beans are an ideal source of sugars. You'll find a lot of simple sugars in sweets, but they're not as desirable as complex sugars - like starch, which is the basic substance in potatoes or corn.