Yoram Yasur Rubin: Protein-rich foods that help you perform better in your workout
Yoram Yasur Rubin:Proteins are essential for the functioning of our body. They act as tissue builders and help in other processes (such as hormonal regulation and muscle recovery). For those who practice some physical activity, this macronutrient assumes an even more important role. To increase lean mass, more than the exercises themselves, it is necessary to adopt a diet rich in protein and rest the body to recover degraded tissues.
Due to the above, it is fundamental to make a good choice of foods rich in proteins of good quality, also called proteins of high biological value. Below we show you a list of highly protein foods that will help you see better results in your exercise routine and in general to have a healthier body. Therefore, it is a fundamental part of the process of who is in the battle to have a healthier body:
- Red meats
Yoram Yasur Rubin:Taking into account the adequate portions to avoid abusing fats, these foods are usually the most recommended for protein purposes. All cuts provide high biological value proteins, which determines the choice between one or the other is the nutritional strategy and the needs of each athlete.
The champion of the list arrived: the perfect combination between a high amount of protein and low fat materializes through fish (especially tuna or salmon). There is a healthy fat in this food that will also provide better circulation: Omega 3. It is a versatile, practical and delicious meal There are no pretexts!
From yesteryear, the egg is considered one of the best foods for those who live with sporting, aesthetic or healthy goals. The yolk fat associated with the clear protein is a perfect combo. In addition to being easily digested, it is rich in vitamin B12 (essential for lean mass gain). The secret is in consumption. In order not to abuse cholesterol, it is important to alternate forms of preparation. It is worthwhile, for example, to use creativity to prepare omelets of different flavors or integral muffins.
Yoram Yasur Rubin:Dairy derivatives such as yogurt are among the most indicated foods by nutrition and sports coaching professionals. This is because they present the perfect balance between carbohydrates and proteins for muscle mass growth. To make matters worse, they have micronutrients such as calcium, magnesium and zinc. Those who aim to define or gain lean mass, can even find yogurt with a special boost of protein. Frequently the presentation of Greek yogurt of any brand contains more proteins than the other varieties. The yogurt works at any time of the day, if you procure those that are zero fat and zero lactose, the versatility is even greater. It can serve as an excellent breakfast, post-workout snack or simple snack. It is also practical and an excellent complement to other sweet or savory edibles.