Not too much, not too little, but just the right amount. Bold Snacks food engineer Guilherme Costa Abid advocates a balanced diet with protein. The big problem is when the macronutrient is unbalanced. Furthermore, the typical Brazilian diet does not meet the daily protein requirements.
So, on the packaging of Bold bars, you see 20 grams of protein as one of the highlights. However, this nutrient is in balance with carbohydrates, fats and fibers, which is not the case in most similar products and others.
In this article, you will understand why it is so important to have a good protein intake and how to include this macronutrient in a delicious way in your routine.
Importance of protein
First, you need to understand how important protein is for your health and quality of life. This macronutrient is found in every organ in the human body, from hair to toenails. Protein is what makes up muscles. It also makes up bones and is essential for immunity, as antibodies and enzymes need protein to form.
Proteins are still essential for good hormonal balance, blood clotting and oxygen transport.
In other words, there is no good health without the intake of the appropriate amount of protein, right?
Balance with other macronutrients
For Bold's food engineer, the biggest problem with food is the imbalance of macronutrients — proteins, carbohydrates and fats. These are substances that all human beings must ingest in greater quantities to maintain life, however, they must be present in the appropriate quantity. A good diet has all of these in balance.
“If you look at a packet of biscuits, you will see that it is basically made up of sugar and carbohydrates. Pasta, for example, is pure carbohydrates, and when it is whole grain, it still has a little bit of fibre”, says Guilherme.
Being aware of the importance of proteins does not mean that we have to start looking for foods rich in this nutrient only. In fact, it means that we should analyze the other macronutrients as well.
Types of protein
There is a myth that protein is only found in meat or that other sources of this nutrient are not as good. Fortunately, this is not true, so much so that at Bold we guarantee 20 grams of protein in vegan bars as well. Vegetarians can also get the necessary percentage of this macronutrient, as long as they pay attention to their diet.
It is a fact that animal sources have a higher amount of protein. Every 100 grams of chicken meat provides 32.8 grams of protein. The same amount of chickpeas, one of the vegan sources with the highest percentage of protein, has 21.2 grams of the macronutrient. However, vegans and vegetarians do not need to give up their values to meet their protein needs.
It is best for vegetarians to have the support of a nutritionist to live according to their beliefs and have a healthier body, just like those who eat meat. The absence or presence of animal protein is no guarantee of good health.
Protein-rich foods
As mentioned above, meats contain more protein than vegetables. Dairy products also have a high protein content. Among vegan sources, legumes and nuts stand out.
To obtain the minimum protein content per day, it is ideal to have nutritional support, whether you are vegetarian, vegan or not.
Bold Snack: 20g of delicious protein
At Bold, protein is obtained in two ways.
- In traditional bars, there is collagen, Whey and proteins extracted from whey.
- In vegan options, the protein is made up of rice, peas and soy.
We highlight the amount of protein in Bold because, as the name of the product suggests, it is a protein bar. In addition, this nutrient is a highlight for those who want more muscles, a good basal metabolism and overall health. But along with this important macronutrient, there are other nutrients present, such as fats and carbohydrates, as well as fiber. See how balanced it is:
- 20 grams of protein
- 19 grams of carbohydrate
- 10 grams of fat
- 5 grams of fiber
For comparison purposes, the composition of another bar on the market, with the same amount of calories, is 90% sugar.
Oh, and Bold can be even tastier, you can ask anyone who has tried it or try it yourself.
Daily amount of protein
According to Guilherme, 1.5 grams of protein per kilo is enough to meet the body's demands.
“Scientific literature recommends this amount, but, as I always say, look at the balance of other nutrients,” highlights the food engineer.
Everything in balance: dangers of excess and lack of protein
As you saw at the beginning of this text, protein is present in several processes in our body. Consuming less than the recommended amount can result in problems with hormones, oxygen transport, and immunity.
Furthermore, as it is essential for the development and maintenance of muscle mass, those who do not consume the appropriate amount will have more difficulty maintaining a healthy weight.
“People with more muscle have a higher basal metabolism. In other words, they burn more calories at rest. Protein also helps to control appetite,” says Guilherme.
Include protein in a delicious way
People have discovered Bold as a surreal way to consume protein. It is tasty, comes in 12 flavors and can be used in a variety of recipes. Having one of our bars in your bag, in addition to representing protein intake, prevents you from making bad choices when hunger strikes.
Guilherme also says that there are many preparations with the Whey Protein supplement, which enrich cakes and other preparations.
But you can also have protein at all times of the day, as we will show below.
Breakfast
Scrambled eggs, milk and dairy products, such as yogurt and cheese, are an excellent option for those who want to start the day with protein on their plate. For vegans, hummus, made from chickpeas, is a great accompaniment to vegan bread. Tofu is also a good choice.
Lunch
Our famous rice and beans have protein. For those who eat meat, a healthy option is chicken, which has more protein than red meat, but they can also be included in the menu.
Snack
Nuts, yogurt, milk, and cheese are all good protein snacks. Bold is also a great snack, especially when you're craving something crazy.
To have lunch
You can do something similar for lunch. For those who like lighter options, grilled salmon or a quinoa salad will end the day in a delicious way.
Protein recipes with Bold Snacks
In addition to the 12 flavors of Bold Snack, our bar can be used as an ingredient in great desserts or snacks. Here on the blog there is always a surprising recipe. You can start planning your next protein meal with Bold right now, check out our healthy recipes .
