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How much protein do you need during pregnancy, what are its benefits, and which sources are best? An evidence-based review, dosage guidelines, and information on the safety of protein powder.

Discover easy and realistic nutritional strategies to improve your strength, metabolism, and well-being during this stage . 

Discover how protein boosts energy metabolism and learn how to optimally incorporate it into your diet . Proteins: The engine of your energy metabolism Proteins are essential macronutrients that play a fundamental role in multiple biological functions , beyond building and repairing tissues. Their influence on energy metabolism is highly significant, as they form the backbone of multiple metabolic processes that determine our capacity to generate, maintain, and utilize energy. From a physiological perspective, the amino acids that compose them actively participate in enzyme synthesis, hormonal regulation, and cell signaling —essential functions for proper energy metabolism.¹ One of its most notable characteristics is its high thermic effect , meaning the energy the body expends to digest, absorb, and metabolize this macronutrient. It is estimated that this expenditure could represent between 20% and 30% of its total caloric value , well above the 5-10% of carbohydrates and the 0-3% of fats.² This explains why a temporary increase in energy expenditure occurs after a high-protein meal, a phenomenon known as diet-induced thermogenesis.² In addition, proteins are involved in key metabolic pathways such as the citric acid cycle and gluconeogenesis, contributing to energy supply in situations of fasting or high energy demand.³ When glucose availability is limited, certain amino acids such as alanine or glutamine can be transformed into glucose in the liver, thus ensuring energy supply to dependent organs such as the brain or erythrocytes . Another important aspect is the role of protein in maintaining lean mass, a key determinant of basal metabolic rate. Muscle mass is the most metabolically active tissue in the body , responsible for a large part of nutrient oxidation and energy production. Adequate protein intake helps preserve this tissue even as we age, when it tends to decline. Consequently , maintaining good muscle mass through a diet rich in quality protein not only improves body composition but also optimizes metabolic efficiency and daily vitality.⁴ How protein influences your daily energy: Beyond muscle The relationship between protein intake and daily energy is not limited to muscle function. In fact, amino acids act as precursors to neurotransmitters directly involved in feelings of energy, motivation, and mood. For example, tryptophan is essential for serotonin synthesis , while tyrosine is essential for the synthesis of dopamine and norepinephrine . Therefore, an adequate protein intake ensures the availability of these amino acids and, consequently, a neurochemical balance that translates into greater mental clarity. From a metabolic perspective, proteins also contribute to stabilizing blood glucose levels. Unlike simple carbohydrates, they are digested more slowly, which reduces glucose and insulin spikes after meals.² This effect is associated with more stable energy levels and less fatigue or drowsiness after meals . Furthermore, we know that proteins stimulate the secretion of intestinal hormones such as glucagon-like peptide-1 (GLP-1) and peptide YY (PYY), which increase the feeling of satiety and modulate appetite.⁵ Another way in which proteins influence daily energy is through their interaction with mitochondrial metabolism . Several studies show that branched-chain amino acids (especially leucine) stimulate mitochondrial biogenesis and mTOR pathway activity, promoting greater energy production capacity at the cellular level. In other words, a diet rich in protein not only fuels muscles, but also improves the efficiency with which our cells generate ATP , the body's energy currency.⁵ This set of mechanisms explains why diets with sufficient protein tend to be associated with less physical and mental fatigue, better weight control, and improved cognitive performance . In high-demand contexts, such as in athletes, people with chronic stress, or older adults, protein becomes a key modulator of energy metabolism.⁴ Practical strategies to integrate them into your daily life Understanding the importance of protein is only the first step. The real challenge lies in being able to integrate it into your daily diet in a balanced and sustainable way. Below, we'll outline several practical strategies to make this easier for you: Distribute protein throughout the day : Several studies suggest that a consistent distribution of protein across meals, rather than concentrating it in a single meal, maximizes protein synthesis and improves energy stability.⁶ Ideally, each main meal should provide between 20 and 30 g of high-quality protein, adjusting according to activity level and individual needs.  A high-protein breakfast will make a difference in your morning energy levels . For example, a bowl of plain Greek yogurt with whole-grain oats and soaked chia seeds, almond butter, and berries combines protein, soluble fats, and complex carbohydrates to keep blood sugar levels stable and your mind sharp. Prioritize protein quality : High-biological-value proteins, such as those from eggs, fish, lean meats, or fermented dairy products, contain all the essential amino acids in optimal proportions. However, a vegetarian or vegan diet can also perfectly meet protein needs if foods are combined appropriately . Variety is key to ensuring a complete profile of amino acids and micronutrients associated with energy metabolism, such as iron, zinc, and vitamin B12.⁷ For example, you can prepare a complete quinoa salad with pomegranate, arugula, sweet potato, tomato, avocado, and boiled egg, which will provide essential proteins and nutrients. Combine protein with foods like complex carbohydrates and healthy fats , which work synergistically to help improve glycemic response and prolong available energy. An interesting meal could include oily fish with roasted sweet potato and steamed broccoli or green asparagus, an option that provides amino acids, fiber, antioxidants, and micronutrients that support mitochondrial function. Consider periods of increased energy demand, as protein requirements may rise , such as during periods of heightened physical activity, chronic stress, or following an injury. In these cases, supplementation with high-quality protein supplements could be beneficial, always within a supervised and personalized approach.⁸ Opt for healthy, protein-rich snacks such as nuts, seeds, hummus with raw vegetables, as well as fermented dairy smoothies (yogurt or kefir) with antioxidant-rich fruits (blueberries, pomegranate, raspberries) and a quality protein powder. These are delicious and nutritious options that you'll love! Don't forget the other factors that influence your energy metabolism . Although protein plays a key role, energy metabolism is multifactorial. Aspects such as rest, daily movement, hydration, and stress management directly influence the body's ability to produce and use energy.⁹ In short, protein is not just a structural nutrient, but a key component of the body's energy system . Optimizing your intake, choosing quality sources, and maintaining habits that support energy metabolism can make all the difference. Start planning your meals today as we've explained, and watch your daily energy levels improve. Your body will thank you! References Nunes EA, Colenso-Semple L, McKellar SR, Yau T, Ali MU et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022 Apr; 13(2): 795-810. doi: 10.1002/jcsm.12922. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85. doi: 10.1080/07315724.2004.10719381. Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589. Paddon-Jones D, Campbell WW, Jacques PF, Kritchevsky SB, Moore LL, Rodriguez NR, van Loon LJ. Protein and healthy aging. Am J Clin Nutr. 2015 Jun;101(6):1339S-1345S. doi: 10.3945/ajcn.114.084061. Van der Klaauw AA, Keogh JM, Henning E, Trowse VM, Dhillo WS, Ghatei MA, Farooqi IS. High protein intake stimulates postprandial GLP1 and PYY release. Obesity (Silver Spring). 2013 Aug;21(8):1602-7. doi: 10.1002/oby.20154. Mamerow MM, Mettler JA, English KL, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014 Jun;144(6):876-80. doi: 10.3945/jn.113.185280. Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets-A Review. Nutrients. 2019 Nov 4;11(11):2661. doi:10.3390/nu11112661. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimal adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. Chaput JP, McHill AW, Cox RC, Broussard JL, Dutil C, et al. The role of insufficient sleep and circadian misalignment in obesity. Nat Rev Endocrinol. 2023 Feb;19(2):82-97. doi:10.1038/s41574-022-00747-7

Protein needs change throughout life. In this article, we review how much protein we need based on age, weight, and activity level , with evidence-based recommendations and practical examples to help you calculate your daily intake.

Creatine has long been a mainstay in the world of sports, known for enhancing physical performance. However, the latest scientific evidence underscores that its benefits extend far beyond muscle, positively impacting cognitive and mental health, as well as the aging process. In this guide we explain what creatine is, what it is used for, how to take it and how much creatine to take per day , according to the most current scientific evidence. What is creatine? Creatine is a molecule that occurs naturally inside cells, especially in muscle. Its name comes from the Greek word "kreas," which means "flesh." In our body, creatine is produced from the amino acids arginine, glycine, and methionine , being synthesized mainly in the liver and, to a lesser extent, in the kidneys and pancreas. What is creatine used for? Its primary function is crucial for cellular energy : storing high-energy phosphate groups in the form of phosphocreatine . This provides a readily available source of cellular energy that can be used during periods of high metabolic demand, such as intense physical exercise, periods of injury, or muscle recovery. The pro-energy properties of creatine are not limited to skeletal muscle, but affect almost all body systems, including the central nervous system (brain and spinal cord), bone, and heart. When creatine is supplemented, cellular reserves, especially in muscles, optimize their phosphocreatine levels . This means a greater store of readily available energy is available, allowing muscles to fatigue more slowly and sustain intense efforts for longer periods. What is creatine used for? Main benefits The benefits of creatine are varied and extend throughout life and across multiple body systems. Muscle Health and Physical Performance The role of creatine is especially relevant in tissues with high energy demands: It increases strength and muscle power . It improves the ability to perform high-intensity exercises by increasing the availability of ATP. It accelerates muscle recovery , helping to reduce fatigue after intense workouts. Increase muscle mass along with physical exercise. It has anti-catabolic effects , as it reduces the muscle oxidation of leucine. Cognitive and Mental Health The brain, despite being only 2% of body weight, consumes about 20% of total energy, so creatine plays an important role in supporting brain function . Cognitive Function : Supplementation with creatine monohydrate may offer beneficial effects on cognitive function in adults, particularly in areas such as working memory , attention span , and information processing speed . Stress and Sleep : It could be helpful in situations of stress or lack of sleep . Antidepressant Effects : There is an inverse association between higher dietary creatine intake and a lower risk of depression . In observational studies, higher creatine consumption was associated with a 32% lower risk of depression . Mental Mechanisms : Creatine protects against metabolic alterations associated with depression, acts as an antioxidant , improves the brain's energy homeostasis , and modulates key neurotransmitters such as dopamine, serotonin, and glutamate . Depression Therapies : Creatine appears to improve the response to cognitive-behavioral therapy and may accelerate the antidepressant response to SSRIs (with visible effects from the second week). Specific benefits for women The benefits of creatine are evident throughout the different stages of a woman's life: In addition, creatine contributes to bone health by supporting the function of osteoblasts (bone-producing cells) , especially when combined with physical exercise. How to take creatine? How much creatine should I take? Recommended Daily Dose The daily requirement for creatine for use in all cells is estimated to be between 2 and 4 grams per day , a figure that depends on muscle mass and levels of physical activity. It's important to note that the body loses approximately 2 grams of creatine daily. While half of this amount is synthesized by the body, the rest must be obtained through diet (red meats are the richest source, with up to 4 g/kg in beef) and/or nutritional supplements. The average dietary intake in adults is low (1.1 g for men and 0.6 g for women). Dosing Strategies There are several dosing strategies: Loading and maintenance strategy: 20 grams per day for 5-7 days, followed by 3-5 grams per day. Low dose strategy (straight maintenance): 3 grams per day. Relative dosing strategy: 0.1 to 0.14 g/kg/day. For those seeking to avoid intramuscular water retention or the initial weight gain associated with the "loading" phase, the recommended solution is to avoid the loading phase and take 3 to 5 grams daily . When should you take creatine? Is there a best time to take creatine? Current evidence does not support the idea that the timing of consumption is important in relation to physical exercise. Intake before or after exercise appears to be equally effective in obtaining musculoskeletal benefits. Furthermore, all the other benefits of creatine (cognitive health, mental health, injury recovery, or fatigue) are independent of the time of intake . The most important variable to consider is the constant intake of creatine monohydrate throughout the supplementation program . The best creatine: Creatine Monohydrate Creatine monohydrate (CrM) is considered the best form of creatine due to four key reasons: Bioavailability : It is the most bioavailable, with approximately 100% being absorbed. Study : This is the most studied form, with hundreds of scientific articles confirming its safety and effectiveness . Cost-effectiveness : It is the most cost-effective. Consistency : No other form (neither Creatine ethyl ester, nor creatine HCL nor creatine nitrate) has consistently demonstrated all the results proven by CrM. Within the creatine monohydrate category, there are patented options such as Creavitalis® and Creapure® . These products, manufactured by the same German company (Alzchem Trostberg GmbH), meet high quality standards. Creavitalis® creatine stands out due to an ultrafiltration process that significantly reduces particle size . This physical innovation results in better solubility and helps reduce potential gastrointestinal side effects , improving tolerance compared to other creatines on the market. Clearing up common myths about Creatine Does it damage the kidneys?  No, creatine supplementation does not cause kidney damage . While taking creatine may increase blood creatinine levels (a waste product of creatine), this increase is simply the body processing the extra creatine and is not a sign of kidney damage . Genetic studies using Mendelian randomization have found no evidence that creatine damages the kidneys. Does it cause fluid retention?  Creatine can cause water retention , but this water is retained within the muscles (intracellularly). This muscle hydration effect is responsible for the performance benefits and muscle mass gain. Does it cause hair loss? Current evidence is limited, as the effect of creatine supplementation on hair loss has not been directly studied . Although one trial reported an increase in DHT levels, these values ​​remained within the normal range. Furthermore, 10 of 12 trials investigating the effect on testosterone found no effect. Does it feed cancer cells?  Available research suggests that creatine may have a potential protective role against cancer . A 2023 cross-sectional study found that higher dietary creatine intake was associated with a lower risk of cancer. In fact, creatine is likely beneficial in aiding recovery from body composition and skeletal muscle problems associated with cancer or the effects of chemotherapy.

La creatina no es solo un suplemento para el rendimiento deportivo. La evidencia científica muestra que también puede apoyar la fuerza muscular, la masa magra, la salud ósea y la función cognitiva en mujeres. En este artículo revisamos qué dice la ciencia sobre sus beneficios, dosis recomendada y seguridad.