Proteins: find your balance for better performance and recovery

But more isn't always better: the balance in protein. For years, it was thought that the more protein you ate, the more muscle and strength you would gain. Today we know it's not about eating “more,” but about finding the right balance.: the balance that allows you to perform, recover, and feel energized. In this article, you'll discover how to leverage protein intelligently and what science says about the amounts that truly help you perform at your best.

How much protein do you really need?

Protein is an essential nutrient for the maintenance and development of muscle mass, recovery after exercise, and proper functioning of metabolism.

But what is the appropriate amount? The most recent scientific literature recommends:

• Minimum around 1.2 g/kg per day for healthy adults (a little more than the classic recommendations of 0.8 g/kg, which are considered insufficient today for optimal well-being).
• Optimal enter 1.2 and 2.2 g/kg per day for active individuals or those who strength train, a range considered safe and effective for improving body composition and performance (Morton et al., 2018), British Journal of Sports Medicine).

Consuming above those figures, in healthy people, It usually doesn't involve risk, but it also doesn't provide more benefits in terms of strength or muscle mass. The important thing is to find your place within the range., depending on your activity level, your goals, and always within the framework of a balanced diet.

The Importance of Distribution: When to Take Protein?

A common mistake is to concentrate almost all your protein intake in a single meal. The ideal approach is to spread it throughout the day: this way your body utilizes it better and optimizes muscle synthesis.

👉 Practical Proposal:

• • Breakfast Natural yogurt with nuts and quinoa.
  • Food Grilled chicken with sweet potato and vegetable salad.
  • Snack Hummus with carrot sticks.

• Scene: Baked salmon with salad and brown rice.

Not everything revolves around protein

Proteins are key, but they shouldn't be the only pillar of your diet.

• Low or moderate glycemic impact carbohydrates (quinoa, sweet potato, oats, whole fruit, legumes) are an important source of energy for training, especially for activities of a certain intensity.
• Healthy fats (avocado, olive oil, nuts, fatty fish) support hormonal, brain, and cardiovascular health.

Muscle can use both carbohydrates and fats as fuel, depending on exercise intensity: carbohydrates predominate in intense efforts, while fats do so in low-intensity activities and at rest. That's why a balance between both It's the most recommended.

Animal or vegetable proteins?

Both have a valuable role:

• Animals complete in essential amino acids and especially rich in leucine, fundamental for stimulating muscle synthesis.
• Vegetables less dense in some amino acids, but when combined (e.g., lentils + rice, chickpeas + whole wheat bread) they offer a complete profile. Additionally, they provide fiber, antioxidants, and micronutrients with positive effects on digestive and metabolic health.

Increasingly, studies confirm that a predominantly plant-based diet, if well-planned, can easily meet protein requirements (Melina et al., 2016, Journal of the Academy of Nutrition and Dietetics). That's why, The ideal is not to choose, but to combine them to achieve variety and nutritional quality.

Pilates and nutrition: an essential pairing

The balance in your diet is directly reflected in how you move, how you recover, and how you enjoy each class. When your body receives the right amount of protein, along with quality carbohydrates and fats, your mind focuses better and your energy multiplies.

If you want to delve deeper into how nutrition influences your athletic performance, don't miss our article: “Importance of a Healthy Breakfast for Good Nutrition”.

Book your first class personalized Pilates and discover how a balanced diet and mindful training can transform your health and well-being.