A lot of us want to consume more protein, but it can be challenging to do so in a way that is healthful for you. particularly if you’re vegan or vegetarian. The recommended daily allowance of protein and the top-ranked foods are listed below.
Why Do We Need Protein?
Protein is a necessary nutrient that your body uses to make hormones and antibodies, as well as for the construction of tissue, cells, and muscle. Everyone needs protein in their diet, but if you lift weights or participate in endurance sports, you might benefit from upping your intake and incorporating it into your training regimen at particular times to maximize its muscle-building effects.
How Much Protein Should I Eat?
A daily dose of approximately 0.8–1g of protein per kilogram of body weight is advised for the majority of people. It is advised that weightlifters and strength athletes consume 1.4–2 grams of protein per kilogram of body weight each day, while endurance athletes should consume 1.2–1.6 grams. Protein is especially crucial after exercise because muscles require it for growth and recovery. It is advised to consume a portion of protein (15–25g) within 30 minutes of working out, as this is the time when your muscles are most responsive to protein synthesis.
Can You Eat Too Much Protein?
For most of us, a nutritious, well-balanced diet readily meets our daily protein needs. Adults are advised by the Department of Health not to exceed twice the daily allowance of protein, which is 50g for women and 55g for men. This is because eating too much protein over time may result in health problems like a higher risk of osteoporosis and a worsening of pre-existing kidney disease. However, there is conflicting research in this area, and it’s possible that other factors, like the source of the protein—vegetable or animal—and the balance of vitamins and minerals in the diet could have an impact on the results.
A major problem with the Western diet is that we tend to eat low-protein, high-carbohydrate breakfasts and lunches, with an evening meal that is high in protein. It is preferable to divide your daily protein consumption. Check out our recommendations for high-protein lunches, dinners, and breakfasts.
10 Best Sources Of Protein
1. Eggs
We enjoy cooking with them, but what is the protein content of an egg? Approximately 6g of easily digestible protein can be found in one medium egg. A nutritious omelette is a great way to start the day and makes a satisfying post-workout snack.
2. Milk
Foods made from dairy are high in protein and contain calcium, which helps to build bones. Chocolate milk has long been considered the ideal post-workout recovery food due to its combination of fast- and slow-releasing whey and casein proteins, as well as energy-boosting carbohydrates. A milk-based fruit smoothie, like this one with raspberries and cranberries, can provide the same recuperation-enhancing benefits.
3. Yogurt
Yogurt, which combines casein and whey protein, is a good source of protein. If you are lactose intolerant, it might be a good option because part of the lactose is eliminated, but if you have any concerns, speak with your healthcare provider.
4. Fish And Seafood
Seafood and fish are generally low in fat and high in protein. Salmon has a slightly higher fat content than other fish, but it also contains heart-healthy omega-3 fatty acids, which help to relieve inflammation and stiffness in joints.
5. Chicken And Turkey
Choose lean protein sources like poultry with white meat, like turkey and chicken.
6. Soya
Eating foods high in soy protein, such as fortified tofu and soy-based beverages, can aid in the healing process if you are intolerant to dairy. They may also lower the risk of heart disease and help lower cholesterol.
7. Nuts And Seeds
If you’re always on the go, nuts and seeds make a convenient source of protein. About fifty pistachio nuts supply six grams of protein along with potassium and sodium, which are the electrolytes lost through perspiration when exercising. This quick snack or breakfast dish of pistachios and clementine-flavored couscous is delicious.
8. Pork
Branch-chain amino acids (BCAAs), found in meat, are essential for promoting muscle repair. Specifically, leucine, which makes up one-third of muscle protein, aids in promoting muscle repair following exercise. Since pork is one of the best sources of leucine, it makes a perfect addition to a meal or snack after exercise. Lean beef, chicken, and eggs are other foods high in leucine.
9. Beans And Pulses
Pulses and beans are excellent, affordable sources of protein. They are also high in fiber and a useful plant source of iron.
10. Tofu And Tempeh
Soy beans are used to make both tempeh and tofu, but tempeh needs an extra step called fermentation to give it a richer flavor. Tofu has slightly fewer calories and fat than tempeh, but tempeh also has a higher protein and fiber content.