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“It is worth noting that what is more important than consuming it at each meal is consuming the ideal amount for your body throughout the day. That is why the fractionation of this consumption can vary throughout the day, and not necessarily at each meal,” he explains. .

However, protein utilization may be more efficient at certain times. According to nutritionist Mayra Sampaio, studies have shown that starting breakfast with protein can improve satiety throughout the day, facilitating the weight loss process.

“Therefore, following this same logic, it may be important to have a source of protein in main meals to avoid, in addition to feeling hungry sooner, significant spikes in blood sugar, and to prevent chronic diseases, such as type 2 diabetes,” he explains. doctor.

Ideal daily protein requirements can vary greatly, making a personal calculation based on weight, height, training type, and goal important. All this can be calculated by a nutritionist or dietitian.

Animal or plant proteins?

Animal proteins, such as meat and eggs, contain all the amino acids the body needs. However, it is entirely possible for a vegetarian to gain the right amount of muscle mass by consuming plant-based protein sources. like?