Proteins are macronutrients that have different functions in our body. "They serve as carriers, regulators, and structural components in tissue formation and regeneration. They are also enzymes that participate in various chemical reactions in the body, such as amino acids, etc.", explains nutritionist Eliana Quevedo, from Nutrition and Fitness.

When we talk about packaged proteins, we are referring to the protein supplement industry. These are concentrates of whey, meat, egg whites, or there are other plant-based options such as peas or soy rice. "Proteins have a high level of satiety, so they help reduce appetite. This occurs due to the proteins themselves, not the supplements", says nutritionist Gerladine Maurer.

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FOR RUNNERS According to Maurer, a balanced diet for runners or other athletes should not require additional protein supplements. "Daily nutrition can provide enough protein. However, bodybuilders, whose requirements are very high, may need to consume them."

Although it is a complementary diet for runners, it becomes indispensable if you have a proper diet. "The advantage of supplements is that they are easier to transport and prepare, but they are not essential if you eat properly", mentions Quevedo.

However, a protein-rich diet is necessary for athletes, especially after training, but this can easily be found in daily meals. "Consuming them excessively would decrease the consumption of other more important nutrients for runners, such as carbohydrates. It could also cause dehydration and increased excretion of protein in the form of ammonia and urea", says Eliana Quevedo.

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