Lifestyle & Nutrición

Proteins in a swimmer’s diet synchronized swimming

Proteins are essential for any athlete, there are animals and vegetables and whatever the style of feeding that you carry, you must eat protein.

The proteins are formed of amino acids of which there are some that must be contributed by the diet (essential) and those that the body can synthesize (not essential) Our liver produces 80% of the amino acids. 20% is contributed by the diet. A set of amino acids form a protein. They regulate the electrolytic hydro balance, maintain the pH of the internal medium.

They form enzymes and hormones that regulate all organic processes Help the exchange of nutrients between fluids, tissue, blood and lymph

They form basic structures of chromosomes.

Plant and animal proteins have the same nutritional value?

No, they do not have the same value, but that does not mean that we can not complete the amount of essential amino acids just by consuming vegetables. Our body has an amino acid pool that is completed through the variety of nutrients and obtain the complete protein. I must eat more vegetable proteins and especially varied to not have deficiencies.

Vegetable proteins (per 100 gr of product)

  • Wonder Seed:
  • Increase the response of the immune system
  • High magnesium
  • 28 gr. of protein

Spirulina:
65% Complete protein of high biological value
21 of the 23 amino acids (all essential)
Tryptophan (antidepressant)
Feeling full

ALMONDS

  • Lowers cholesterol
  • It contains vitamin E and magnesium
  • 19.9 gr. of proteins

Peanuts or peanuts: 26 grs. proteins
Pistachios 19.3 grs. Proteins
Walnuts: 13.3 grs. proteins
HAZELNUT 12,4 gr proteins
AVENA 16.9 gr proteins
CHICKPEAS 19.3 gr proteins

Proteins of vegetable origin can be included in every meal, from a shake with vegetable slurry or at breakfast in the form of hummus of chickpea accompanying a toast of rye bread. In collations with nuts or preparing stews with vegetables or vegetable burgers.

The vegetarian diet, including vegan, can meet the protein needs. In some cases, the use of fortified foods or dietary supplements can help cover the recommendations of a particular nutrient, always guided by a professional. A well-planned vegan diet, as well as other types of vegetarian diets, is appropriate for all stages of the life cycle.

 

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