Nutritionist dispels popular myths about protein foods

Nutritionist Albina Komissarova said that the widespread consumption of protein-rich food is a tribute to fashion trends. According to her, eating protein-rich bars, shakes, and yogurts will not help you get a slim figure.

Supplements that are recommended to be included in the diet may not always be beneficial. On her Instagram page, the doctor gave advice on how to replenish the required amount of protein in the body without resorting to powdered substitutes and bars.

At the same time, Komissarova emphasized that consuming enough proteins is a prerequisite for the healthy functioning of the body.

"They are necessary for growth and development, help muscles grow and recover, participate in the work of the immune system and regulate many biochemical reactions, and help to maintain a feeling of satiety for a long time," the expert said.

She explained that an increased amount of protein should be consumed by people who are actively involved in sports – 2 grams of protein per 1 kg of weight. For a healthy diet, 0.8 grams per kilogram is enough.

Komissarova added that the average person consumes 65 to 90 grams of protein per day, which is the norm.

The nutritionist also believes that the best sources of protein are animal and vegetable products: meat, fish, seafood, eggs, legumes, soy products, and cereals.

"The best source of protein is food, not powders and protein bars," the doctor emphasized.

She emphasizes that a portion of protein food should be ¼ the size of a plate (approximately the size of a palm without fingers).

The expert sees no point in consuming excessive amounts of protein without the goal of building muscle mass. However, the maximum allowable amount should not exceed 3 grams per kilogram of body weight. It is noted that protein intake above the norm involves an increase in caloric intake and the consumption of red meat. This can be dangerous for people with kidney and liver disease.

"If you eat too much protein, you will displace other foods that are no less necessary in the diet. Everything should be in moderation," Komissarova explained.

Protein products and supplements can be useful for people with high physical activity, restrictive diets, the elderly, and vegetarians.

"Most often, you can get your protein intake from food. For example, one egg contains about 6 grams of protein, a serving of chicken contains about 30 grams," the nutritionist emphasized.

Komissarova advised making sure that there are no contraindications before consuming protein products and supplements, looking at the composition (paying special attention to the amount of sugar), and also not forgetting about the diversity of the diet.