¿Cómo elegir mi proteina?
Después de años de malentendidos y de mucha desinformación, los beneficios de usar suplementos a base de proteína en polvo se han universalizado.
No te negaré que al día de hoy, siguen habiendo personas que creen que la proteína en polvo genera algún tipo de padecimiento o incluso se le atribuyen propiedades mágicas a su uso continuo, sin embargo la ciencia día a día nos muestra una realidad más objetiva del uso de proteína en polvo en nuestro día a día.
Al inicio, únicamente los preparadores físicos o atletas que estaban buscando aumentar músculo optaban por usar proteína en polvo, ahora casi todos los profesionales de la salud recomiendan o añaden a sus tratamientos los suplementos de proteína como una ayuda viable para mejorar los resultados de sus pacientes.
Después de años de investigación, los profesionales de la salud han comprendido cómo los suplementos de proteína en polvo pueden ser vitales a la hora de mejorar la salud, la longevidad y lo más importante, el estilo de vida de sus pacientes.
En este artículo nos enfocaremos en la proteína en polvo, que es la presentación más conocida del suplemento de proteína. Te explicaré la manera en la cual puedes seleccionar una proteína de alta calidad, sin rellenos innecesarios o aditivos que deterioren tu salud, en lugar de mejorarla.
¿Por qué usar una proteína en polvo?
La proteína en polvo es una manera rápida y práctica de asegurarte que tu cuerpo reciba la proteína necesaria para funcionar correctamente.
Las personas la utilizan por múltiples razones. Para perder peso, mejorar su rendimiento físico, incrementar masa muscular o simplemente por salud.
Sin embargo, aunque hay una gran cantidad beneficios de usar una proteína en polvo, eso no significa que cualquier proteína puede servirte.
Actualmente existen miles de opciones, y cada fabricante hará lo necesario para posicionar su marca entre toda la competencia. Por eso mismo, para poder hacer la elección correcta, deberás de evaluar ciertos puntos antes de elegir tu siguiente proteína.
¿Cuál es el mejor tipo de proteína para lograr tus objetivos de salud?
Alimentos completos Vs Proteína en Polvo
Seamos sinceros, puedes alcanzar tu requerimiento diario de proteína tanto comiendo alimentos completos (Pollo, Res, Atún, Lácteos), o tomando licuados de proteína todo el día. Sin embargo, cada una de esas opciones no aportan la misma cantidad de nutrientes y elementos necesarios para una buena salud.
Lo que tienes que saber es que los licuados de proteína en polvo generalmente contienen menos nutrientes que los alimentos completos. Por esa razón, aunque los licuados pueden ayudarte a bajar de peso o incrementar tu masa muscular, los alimentos completos te ofrecen mayores ventajas nutricionales y una mayor saciedad.
Si piensas utilizar un suplemento de proteína, se recomienda que el aporte de proteína que venga de tu dieta sea aproximadamente del 70% al 80% y el otro 30% a 20% se complete con el uso de una proteína en polvo.
Sin embargo, estas declaraciones varían dependiendo de ciertos aspectos como: Edad, Genética, Composición Corporal, Historial, etc.
Por eso razón, no debes de usar esta información como regla, si no más bien, como una referencia general y entender los conceptos básicos detrás de la misma.
Tipos de Proteína
Suero de leche: Es uno de los tipos de proteína más conocidos y sinceramente, de los mejores para el día a día. Además de contener todos los aminoácidos esenciales para que tu cuerpo funcione, también se digiere más rápido.
Como hablaba en el artículo anterior, el suero de leche puede venir en varias presentaciones: Concentrado, Aislado e Hidrolizado.
¿Cuál elegir? Depende de 3 factores:
1.- Tu digestión: Entre más sensible seas a ciertos componentes de la leche, debes de ser más precavido a la hora de elegir una proteína. Si tienes alguna alergia, intolerancia o te genera malestar algún tipo de alimento, significa que tu digestión requiere ser muy específica.
Si no tienes problemas con la lactosa o tu digestión es normal, puedes optar por una proteína que sea a base de concentrado de suero de leche o aislado.
Si la leche entera te da malestar estomacal, pero toleras bien la leche deslactosada, puedes optar por un aislado o un hidrolizado de suero de leche.
Si de plano, tienes una digestión muy sensible y te cae mal la leche en cualquier presentación, puedes optar por una hidrolizada.
2.- Tu requerimiento diario: No es lo mismo una persona que requiere consumir al día 1.6 – 1.8 Gr por Kg de peso corporal de proteína a una persona que tenga un requerimiento de 2.5 a 3 gr X KG de peso corporal.
Entre más alto es tu aporte, requieres encontrar una proteína que te brinde una excelente relación calidad – precio. Ya que si requieres consumir 200 gramos de proteína diaria, y con tu alimentación apenas alcanzas unos 120 gramos, requerirás completar esos 80 gramos faltantes con proteína en polvo.
Aunque esto suene sencillo, esto impacta en la viabilidad de usar un suplemento a base de proteína porque es probable que requieras utilizar una presentación del suplemento de mayor tamaño (Presentación de 5Kg, 10 Kg o hasta 20 Kg)
3.- Tu presupuesto: Seamos sinceros, un suplemento de proteína tiene un costo incluso mayor a su equivalente en un alimento completo.
Requieres ser muy sincero contigo mismo y elegir una proteína en polvo que puedas usar durante 6 meses o 1 año sin dañar tus finanzas personales. Sobre todo si requieres una versión de mayor calidad debido a alguna situación específica en tu digestión.
No tiene el mismo precio una proteína hidrolizada a un concentrado de suero de leche. Es claro, que la calidad también se ve reflejada en el precio, sin embargo, he conocido a lo largo de todos estos años, personas que invierten poco esperando mucho, y a la mera hora, los problemas que se generan por optar por una proteína de baja calidad y precio económico son mayores.
Por esa razón es muy importante que antes de elegir una proteína en polvo, investigues bien las mejores del mercado en base a sus reseñas, la calidad del laboratorio y el prestigio de la marca.
Otros tipos de proteína:
- Proteína de Huevo: Se absorbe más despacio que el suero, y puede ser utilizada a cualquier hora del día.
- Proteína de la leche: Se consigue tomando leche directamente sin ningún proceso específico. Contiene todos los elementos de la leche en general y algunas vitaminas importantes.
- Proteína de Arroz: Es una proteína muy popular que es 100% vegetariana y una buena opción para personas que no consumen lácteos.
- Proteína de Chícharo: Es una proteína con alta digestibilidad, hipo alergénica y muy económica.
- Proteína de Hemp: Buena fuente de ácidos grasos omega-3 y 100% vegetariana. Es muy popular y se utiliza desde hace tiempo en la nutrición de estilo vegetariana y vegana.
- Proteína de Res: Esta proteína se popularizó por ser una opción totalmente distinta al suero de leche, tener mejor digestibilidad y que promete beneficios únicos que vienen derivados del consumo de la carne de res. Sin embargo, no hay evidencia que avale su superioridad sobre el suero de leche convencional.
Elige tu proteína según tus objetivos
Te comparto algunos lineamientos que pueden serte útiles a la hora de elegir tu siguiente proteína dependiendo de los objetivos que tengas en mente.
- Incrementar Músculo: Para incrementar tu masa muscular, elige una proteína en polvo que tenga un alto valor biológico (es un valor que mide la absorción y utilización de los alimentos). Las mejores opciones son: Concentrado y Aislado de Suero de leche, aunque también puedes usar la proteína de la leche normal, sin embargo puede que el sabor no te guste demasiado.
- Perder Peso: Elige proteínas que no tengan azúcares ni grasas añadidas, dextrinas y maltodextrinas. De preferencia, elige una proteína que sea muy reducida en lactosa y con un excelente sabor. Las mejores opciones son aislado de suero de leche e hidrolizado.
- Mantener una alimentación vegetariana o vegana: Elige proteínas que tengan como base componentes 100% vegetales. La soya, chícharos, hemp y el arroz pueden ser una excelente opción.
- Bajar el azúcar en sangre o diabéticos: Los pacientes que tienen diabetes deben de elegir proteínas sin carbohidratos añadidos y con una digestión media de preferencia. Los concentrados y aislados de suero de leche funcionan muy bien, solo hay que revisar que el aporte de carbohidratos sea no mayor a 5 Grs por servicio.
- Mejorar tu salud en general: Si no tienes ninguna alergia o sensibilidad importante, puedes elegir la proteína que más se acomode a tus gustos, preferencias y presupuesto. El aporte extra de proteína por el uso de un suplemento te dará grandes beneficios sin importar demasiado el tipo de proteína. Puedes ir probando varios tipos de proteína y quedarte con la que te sientas mejor.
Conclusión
Los suplementos a base de proteína de suero de leche se han popularizado mucho en los últimos 10 años. Existen todo tipo de marcas, presentaciones, sabores, mezclas , etc.
Sin embargo, cabe recalcar que ninguna proteína en polvo podrá sustituir los beneficios de llevar una alimentación equilibrada, a la medida y llevar un estilo de vida adecuado.
La proteína en polvo es un complemento para tu dieta, para poder facilitar algunos aspectos que en el día a día pueden ser un poco difíciles de cumplir: Tiempos de preparación, viajes, contratiempos, etc.
Los beneficios son muchos y vale la pena hacer la inversión por nuestra salud.
Te recomiendo que antes de elegir tu siguiente proteína, te asesores con un profesional en la materia. Ninguna recomendación en este artículo debe de ser utilizada como sustituto de una asesoría profesional con un médico o nutriólogo deportivo.
Cada persona es distinta y tiene necesidades específicas. Sin embargo, la educación es esencial en este ámbito de la salud.
Te agradezco tu tiempo y espero que esta información te haya aclarado las dudas generales acerca de los suplementos a base de proteína.
Si tienes más dudas, puedes contactarme a través de mis redes sociales o por correo electrónico y con gusto mi equipo de nutriólogos y yo te podremos asesorar.
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