{"id":2806,"date":"2022-10-11T10:33:20","date_gmt":"2022-10-11T08:33:20","guid":{"rendered":"https:\/\/v2.logmeal.com\/consumes-suficiente-proteina"},"modified":"2022-10-11T10:33:20","modified_gmt":"2022-10-11T08:33:20","slug":"consumes-suficiente-proteina","status":"publish","type":"post","link":"https:\/\/v2.logmeal.com\/es\/consumes-suficiente-proteina","title":{"rendered":"\u00bfConsumes suficiente prote\u00edna?"},"content":{"rendered":"<p>\u00bfSabes cu\u00e1nta prote\u00edna consumes al d\u00eda? \u00bfEs suficiente? Descubre cu\u00e1nta necesitas y c\u00f3mo obtenerla.<\/p>\n<p><b>Las prote\u00ednas<\/b><span style=\"font-weight: 300;\"> son sustancias org\u00e1nicas nitrogenadas complejas. Desempe\u00f1an una funci\u00f3n fundamental en la estructura y el funcionamiento de las c\u00e9lulas de nuestro cuerpo.<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Las prote\u00ednas son necesarias para el crecimiento y el mantenimiento de los tejidos corporales. Tambi\u00e9n aportan energ\u00eda, aunque no es su funci\u00f3n principal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Las prote\u00ednas est\u00e1n formadas por <\/span><b>amino\u00e1cidos (aa)<\/b><span style=\"font-weight: 300;\">. Hay <\/span><span style=\"font-weight: 300;\">un<\/span><span style=\"font-weight: 300;\"> total de 20 aa diferentes; algunos son <\/span><b>esenciales,<\/b><span style=\"font-weight: 300;\"> lo que significa que solo pueden obtenerse <\/span><span style=\"font-weight: 300;\">a trav\u00e9s de<\/span><span style=\"font-weight: 300;\"> la dieta. <\/span><\/p>\n<h2><span style=\"font-weight: 300;\">Necesidades de prote\u00ednas<\/span><\/h2>\n<p><span style=\"font-weight: 300;\">Como hemos visto, el consumo diario de alimentos ricos en prote\u00ednas es esencial para el <\/span><b>mantenimiento de la fuerza muscular<\/b><span style=\"font-weight: 300;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Las necesidades de prote\u00ednas cambian seg\u00fan la etapa de la vida. En adultos, la ingesta diaria <\/span><span style=\"font-weight: 300;\">recomendada<\/span><span style=\"font-weight: 300;\"> es de <\/span><b>0,8-1 gramos de prote\u00edna por kilogramo de peso corporal total<\/b><span style=\"font-weight: 300;\">. Sin embargo, en algunas situaciones aumentan las necesidades de prote\u00ednas, como durante el embarazo, en personas que practican entrenamiento de fuerza o en determinadas enfermedades.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 300;\">Fuentes de prote\u00ednas<\/span><\/h2>\n<p><span style=\"font-weight: 300;\">Las prote\u00ednas se encuentran tanto en alimentos de origen animal como vegetal.\u00a0<\/span>[service_table title=\u00bbFuentes animales\u00bb title_tag=\u00bbh3&#8243; title_background_type=\u00bbbackground_color_type\u00bb icon_size=\u00bbfa-lg\u00bb title_color=\u00bb#dd9933&#8243;]<\/p>\n<ul>\n<li><span style=\"font-weight: 300;\">Carne y aves: cerdo, ternera, cordero, pollo, pavo, etc.<\/span><\/li>\n<li><span style=\"font-weight: 300;\">Pescado y marisco: merluza, salm\u00f3n, bacalao, gambas, cangrejo, etc.<\/span><\/li>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 300;\">L\u00e1cteos: leche, yogur, queso, k\u00e9fir, etc.<\/span><\/li>\n<li aria-level=\"1\">Huevos<\/li>\n<\/ul>\n<p>[\/service_table][service_table title=\u00bbFuentes vegetales\u00bb title_tag=\u00bbh3&#8243; title_background_type=\u00bbbackground_color_type\u00bb icon_size=\u00bbfa-lg\u00bb title_color=\u00bb#dd9933&#8243;]<\/p>\n<ul>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 300;\">Legumbres: garbanzos, lentejas, alubias, soja y derivados, como tofu, tempeh o bebida de soja, etc.<\/span><\/li>\n<li><span style=\"font-weight: 300;\">Frutos secos y semillas: almendras, nueces, pistachos, semillas de c\u00e1\u00f1amo, semillas de calabaza, etc.<\/span><\/li>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 300;\">Cereales integrales y pseudocereales: arroz integral, quinoa, amaranto, avena, etc.<\/span><\/li>\n<\/ul>\n<p>[\/service_table]<\/p>\n<h2><span style=\"font-weight: 300;\">Calidad de las prote\u00ednas<\/span><\/h2>\n<p><span style=\"font-weight: 300;\">Cuando determinados alimentos contienen todos los aa esen<\/span><span style=\"font-weight: 300;\">c<\/span><span style=\"font-weight: 300;\">iales en las proporciones necesarias, podemos decir que tienen <\/span><b>alto valor biol\u00f3gico<\/b><span style=\"font-weight: 300;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Las fuentes animales de prote\u00ednas son de alta calidad por su perfil de amino\u00e1cidos. Adem\u00e1s, <\/span><span style=\"font-weight: 300;\">contienen<\/span><span style=\"font-weight: 300;\">\u00a0prote\u00ednas f\u00e1ciles de digerir<\/span><span style=\"font-weight: 300;\"><\/span><span style=\"font-weight: 300;\">.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">En cambio, la mayor\u00eda de las fuentes vegetales de prote\u00ednas tienen un <\/span><b>amino\u00e1cido limitante<\/b><span style=\"font-weight: 300;\"> (el amino\u00e1cido esencial presente en cantidad insuficiente). Por ejemplo, el amino\u00e1cido limitante de las alubias es la metionina, mientras que la lisina escasea en cereales, frutos secos y semillas.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Dicho esto, las prote\u00ednas tambi\u00e9n tienen la capacidad de complementarse entre s\u00ed. Al combinar dos alimentos con prote\u00ednas de bajo valor biol\u00f3gico y distintos amino\u00e1cidos limitantes, podemos obtener todos los aa esenciales. No es necesario combinarlos en la misma comida, pero s\u00ed a lo largo del mismo d\u00eda.<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Algunas <\/span><span style=\"font-weight: 300;\">fuentes vegetales<\/span><span style=\"font-weight: 300;\"> de prote\u00ednas tambi\u00e9n tienen alto valor biol\u00f3gico. Es el caso de los garbanzos, la soja y sus derivados.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">La prote\u00edna vegetal <\/span><span style=\"font-weight: 300;\">tiene<\/span><span style=\"font-weight: 300;\"> un contenido mucho menor de grasas saturadas y <\/span><span style=\"font-weight: 300;\">aporta<\/span><span style=\"font-weight: 300;\"> m\u00e1s fibra, minerales y fitoqu\u00edmicos de gran inter\u00e9s nutricional. Adem\u00e1s, es m\u00e1s sostenible.\u00a0<\/span><b>Gracias <\/b><b>a LogMeal<\/b><b> A<\/b><b>pp<\/b><b>, cualquier persona puede supervisar la cantidad de prote\u00ednas que consume y compararla con su recomendaci\u00f3n diaria, calculada autom\u00e1ticamente seg\u00fan las necesidades del usuario.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 300;\">\u00bfTodav\u00eda no <a href=\"https:\/\/blog.logmeal.es\/logging-meals\/\">registras tu alimentaci\u00f3n<\/a> con LogMeal? Empieza ahora a ser m\u00e1s consciente de lo que comes y a <\/span><span style=\"font-weight: 300;\">tomar decisiones m\u00e1s meditadas sobre tu alimentaci\u00f3n.<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Descarga gratis LogMeal APP<\/strong><\/p>\n<h2 style=\"text-align: center;\"><a href=\"https:\/\/blog.logmeal.es\/portfolio_page\/logmeal-app\/\"><strong> <img decoding=\"async\" class=\"alignnone wp-image-53\" src=\"https:\/\/v2.logmeal.com\/wp-content\/uploads\/2026\/08\/LogMeal-APP-logo-black-ok-300x112.png\" alt=\"LogMeal-APP-logo-black-ok\" width=\"151\" height=\"57\" \/><\/strong><\/a><\/h2>\n<p style=\"text-align: center;\"><a href=\"https:\/\/apps.apple.com\/app\/logmeal\/id1578738525\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"alignnone wp-image-151\" src=\"https:\/\/v2.logmeal.com\/wp-content\/uploads\/2026\/08\/appstore-eng-300x89.png\" alt=\"appstore-eng\" width=\"151\" height=\"45\" \/><\/a> \u00a0<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=es.logmeal.app\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" class=\"alignnone wp-image-150\" src=\"https:\/\/v2.logmeal.com\/wp-content\/uploads\/2026\/08\/gplay-eng-300x89.png\" alt=\"gplay-eng\" width=\"151\" height=\"45\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfSabes cu\u00e1nta prote\u00edna consumes al d\u00eda? \u00bfEs suficiente? Descubre cu\u00e1nta necesitas y c\u00f3mo obtenerla.<\/p>\n","protected":false},"author":1,"featured_media":2807,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[184],"tags":[191,192,195,197],"class_list":["post-2806","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-seguimiento-de-la-ingesta-alimentaria","tag-registro-de-comidas","tag-nutricion","tag-proteinas"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00bfConsumes suficiente prote\u00edna? - LogMeal<\/title>\n<meta name=\"description\" content=\"\u00bfSabes cu\u00e1nta prote\u00edna consumes al d\u00eda? \u00bfEs suficiente? 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