Protein is the fundamental component of life. Over 100,000 proteins are utilised by our cells throughout the development of muscle, skin, neurotransmitters, organs, glands, hair, and nails. Almost all of the body's tissues are made of proteins as their primary building blocks. It's not always a good idea to eat more than you need, though. Despite the fact that it can aid in muscle growth, if consumed in excess, the extra may be turned into fat by the body.
An average adult needs 1g of protein for every kg of body weight per day, however, this amount may change depending on the demands of the individual. The protein content of meals varies greatly. However, compared to sources of protein derived from plants, animal sources of protein typically outperform them in terms of both quantity and quality.
How To Maximise Protein Intake
1. Include protein in every meal, especially breakfast. The healthiest option is to eat smaller, more frequent meals throughout the day.
2. Limit your intake of whole proteins to 30 to 40 grams per meal. This rule does not apply to hydrolyzed whey protein, which can be found in nutrition bars, protein powders, and ready-to-drink protein shakes. On the ingredient label, look for "hydrolysates."
3. Protein digestion requires vitamins, quality dietary fibre, and other nutrients for maximum absorption, so eat fresh fruits, leafy greens, and other coloured vegetables. If these aren't available, supplement your diet with vitamins, minerals, and antioxidants.
4. Keep liquids to a minimum during the meal to allow the stomach to do its job with the least amount of acid production.
5. Avoid eating protein two hours before working out. Protein digestion will deplete the energy and other metabolic resources needed by the muscles, heart, and lungs. However, for hydrolyzed whey proteins, which can be consumed up to 30 minutes before exercise, this rule is not applicable.
Ways To Increase Protein Intake
1. Eat Cheese As A Snack
As long as you pick healthy options, snacks are a fantastic way to add more protein to your diet. Chips, pretzels, and crackers are just a few of the often consumed snacks that are very low in protein. Furthermore, cheese doesn't appear to significantly increase cholesterol levels, even in those with high cholesterol. In fact, several studies indicate that cheese may even be good for your heart. Between meals, try a cheese stick, or for a wholesome and filling snack, combine your favourite cheese with whole grain crackers, tomatoes, or thinly sliced apples.
2. Eat Eggs Instead Of Cereals
Cereals and toast are just a few of the breakfast meals that are low in protein. Even while oatmeal has more protein than most cereals, 1 normal cup (240 gram) serving only has roughly 5 grams of it. However, three large eggs, which also include vital vitamins and minerals like choline and selenium, deliver 19 grams of high-quality protein.
3. Eat Greek Yoghurt
Greek yoghurt is a high-protein, versatile food. It's made by removing whey and other liquids to create a richer, creamier, higher-protein yoghurt. Depending on the brand, a 240-gram serving contains 17-20 grams of protein. This is roughly twice the amount found in regular yoghurt.
4. Incorporate Peanut Butter Into Your Diet
Peanut butter is a tasty, high-protein food with a creamy texture that goes well with a wide range of ingredients.
According to research, peanut butter may have several health benefits, including reduced appetite, increased fat burning, and lower blood sugar levels. Firm fruits like apples and pears, which are high in fibre and antioxidants but low in protein, can benefit from peanut butter as well.
5. Top Your Food With Almonds
Almonds are extremely nutritious. They're high in magnesium, fibre, and monounsaturated fat, but low in digestible carbohydrates.
Almonds also have 6 grams of protein in a 28-gram serving, making them a better protein source than most nuts. On top of it, they are also delicious.