They are excellent for enriching the diet with essential amino acids, the building blocks of muscles. Here are the varieties to choose and how to combine them at the table
Not just meat, fish, eggs and dairy products. Some varieties of fruit are also a source of (vegetable) proteins, useful for the proper functioning of the body and the health of muscles. "Unlike those found in foods of animal origin, however, they are not complete. This is why they cannot completely replace them at the table, ”he says Valentina Schirò, a nutrition biologist specializing in food science. "But they are good alternatives to enrich the diet of the" bricks "that are used to build muscles". Among the fruits most rich in vegetable proteins are the varieties of dried and oily fruit and some types of exotic fruit. "In addition to being protein sources, they have the advantage of providing minerals that help counteract psychophysical fatigue and antioxidants, which help fight oxidative stress". Let's see in detail which fruits are the most protein and why they are good for those who play sports.
The dried and oily fruit
«Some varieties of nuts and oily fruits such as pistachios and hemp seeds contain all nine essential amino acids that make up proteins. Other varieties, such as walnuts and almonds, on the other hand, are deficient in some types of amino acids. Consequently, to provide complete proteins, they must be combined in the same meal with other protein foods such as legumes , says nutritionist Valentina Schirò. «Another advantage of dried and oily fruit is the particular richness of minerals such as magnesium and calcium, useful for fighting fatigue and keeping bones healthy. In addition, it provides essential fatty acids, precious for obtaining energy and supporting mood during the workout ".
The exotic varieties
Among the fruits most rich in vegetable proteins are avocado and coconut. «The first contains all the essential amino acids that make up the proteins that the body needs for building muscle fibers. It also provides Omega 3 and Omega 9 which, thanks to the anti-inflammatory action, are excellent allies for those who practice sports ". The advantages? "They counteract the action of free radicals, which are produced in abundance during physical activity," says the expert. Coconut also has a modest protein content. However, it should be consumed in moderation. "It contains saturated fat and many calories that risk frustrating the efforts of training".
In the gallery other 5 fruits that contain proteins useful for those who play sports
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