G.Protein snacks are a meal indispensable for sportsmen. If included in a balanced diet, they can really be important for everyone: men and women, young and old. But what to eat and in what quantity?
Nutritional intake
«In addition to breakfast, lunch and dinner, to complete the daily meal plan, they cannot be missing two snacks. In some cases even threeto be divided between mid-morning and mid-afternoon. If we allocate 70% of the energy intake to the three main meals, the snacks will have to cover the remaining 30%. And speaking of protein snacks we are faced with a substantial choice: homemade or industrial? The latter have the advantage of being well balanced. Much needs to be done pay attention to salt and added sugars, however. Products such as protein bars have the advantage of being easy to use even in the office or in the gym », explains the Professor Marcellino MondaDirector of the Department of Experimental Medicine and Director of Dietetics and Sports Medicine at theUniversity of Campania, “Luigi Vanvitelli”.
Protein: the right amount
«To prepare one homemade protein snackan excellent choice is theegg whites, obviously cooked. As an alternative to the bresaola or hamraw or cooked, always degreased. If you prefer the raw one it is good choose the sweet one, not too salty because you need to consider the amount of salt. In addition, the calculation of daily proteins which they must not overcome 1.2 grams per kilo of body weight. For the snack I recommend 60- 70 grams of bresaola or hampossibly accompanied with 20-30 grams of bread. Better if whole or in any case rich in fiber. For those who play sportsthe protein share can also go up up to 1.8-2 grams per kilo of body weight but only for very limited periods. The high-protein diets are not recommended since they lead to metabolic, as well as hepatic and renal overexertion », warns the expert.
Getty Images
Snacks: Italians in a research
Do you want a snack? “Yes, but I would like to find healthy alternatives to industrial products on the market”. To say it is 52.94% of the interviewees from Natruly. The Spanish start-up of health food has carried out a research among Italians. The picture of a country that loves snacks between meals: only 8.42% do not have this habit, while 45% of the interviewees use it 1 to 3 times a day. The reasons are many: for 39.6% it is to brighten the day with something good, for 30.2% it is a way to take a break from work. 37.3% consider snacking a healthy habit.
iO Donna © REPRODUCTION RESERVED