Tag Archives: protein

30 healthy squid recipes

Squid is eaten worldwide. Depending on where squid is hunted and prepared the types of meals that can be made by them can vary significantly. They may be steamed or fried and eaten alone or mixed into a salad.

These are some interesting nutritional facts:

  1. Squids contain sufficient copper that fulfills the 90% of the body’s requirement. Copper, being a trace mineral, is essential for absorbing, storing and metabolizing iron and stimulating the formation of red blood cells.
  2. Individuals suffering from rheumatoid arthritis are often found to have low selenium levels in their blood. Since squids have an abundance of this mineral, it helps in relieving symptoms of arthritis and controlling damage caused by free radicals.
  3. Squids contain large amounts of phosphorus, similar to fish and shrimps. This mineral is necessary for stimulating calcium and building the bones and teeth.
  4. Squids help in stabilizing sugar levels in the blood due to an increased supply of vitamin B3 to the body.

Check these 30 healthy recipes, you´ll find new ideas to prepare squid.

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How much protein do I need?

I will try to explain the amount of protein required for each athlete, so you can calculate yourself.

We all know that proteins are essential to repair and build your muscles, in addition to other functions. Now, according to the activity of the adult individual, how much protein do you need?

Sport 6A sedentary individual should ingest 0.8 grams of protein per kg.
An amateur athlete resistance between 1.2 and 1.6 grams of protein per kg.
An amateur athlete who want to gain muscle mass, you should take between 1.5 and 2.0 grams per kg.

There is no scientific evidence that the body is able to leverage more than 2.0 grams of protein per kg. Therefore, eat more in this case, no further increase our muscle size. It should be clear that is not good an excess or a deficiency of protein in your diet.

As a side note, for those who seek to increase their muscle mass, do not forget that carbohydrates also are very important, as those who will bring you the energy required to push through your toughest workouts.

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben
Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben