Why Should You Have Protein Everyday ? All About Foods Rich In Protein And The Right Intake Time.
Protein is the most important part of our diet, our body needs it every single day. Living without protein is nearly impossible as our health and body composition suffers. We need it to lose weight and also to build and repair muscles. Protein is the king of nutrients when it comes to fat loss and to get a better looking body. Many research organizations recommend a fairly modest intake of protein. Many of us don’t know the exact intake of protein and the right time for consuming it. The Dietary Reference Intake (DRI) is 0.8 gm’s of protein per kilogram of body weight i.e., 0.36 gm’s per pound. However researcher’s have also found out that we need a higher amount of protein for breakfast and less for dinner. The recommended protein intake is about 10-35% of all the calories we eat in a day. One of the research conducted have proven that men and women until 70 years of age are getting around 15% of their calories from protein. However, it is recommended to lift the percentage to 25%, keeping in mind all the benefits they have got to offer.
Why Should You Take Protein ?
- Proteins make tendons, organs, skin and muscles. They are the main building blocks of our body.
- Proteins make our hormones, neurotransmitters, several other tiny molecules that serve important functions and also the enzymes.
- Our body cannot produce all the amino acids essential for it’s sustenance. We will have to get the others from the diet. Hence they are called essential amino acids which are derived from the food intake.
- Protein is all about quality for your health and not just quantity.
- Eating animal products (like meat, fish, eggs, or dairy) daily, ensures you are already doing pretty well, protein-wise since they provide all the essential amino acids.
What Are The Different Types Of Protein Available:
- Hemp Protein: Hemp protein is great for vegans, or anyone with dairy allergies like lactose intolerance. It is a plant-based protein containing all eight essential amino acids and has higher fiber content. It’s packed with Essential Fatty Acids, minerals and vitamins to aid general wellness.
- Casein Protein: Casein protein has higher calcium and glutamine an amino acid. It also aids in total fat loss.
- Soy Protein: It is a great alternative for vegetarians and has all essential amino acids.
- Egg Protein: Egg Protein is one of the healthiest and most nutritious food. The have vitamins, minerals, healthy fats and omega-3’s. Egg whites are almost protein. Egg’s also offer high levels of lysine (an essential amino acid).
- Whey Protein: Mostly found in protein powders, are easily absorbed by the body and is ideal for post workout.
- Pea Protein: Pea protein is a great option if you follow vegan diet. The protein is actually similar to that of eggs and soy, which are considered complete sources. Pea protein has arginine, to build muscle.
What Are The Good Sources Of Protein ?
Eggs are a great way to start the day and is an amazing recovery snack too. A medium egg offers around 6 grams of protein and some good spades of essential amino acids and omega 3 levels. Isn’t that great ?
Greek Yogurt offers around 23 g per 8 oz. serving which is a high protein intake, twice as much as other regular versions. It also provides gut friendly probiotic bacteria and bone building calcium. To avoid sugar intake opt for plain Greek Yogurt.
Milk is a reliable source source of protein and bone building calcium too. 2% percent milk offers around 8 g per 1 cup serving. You can very well enjoy the great taste of 2% without breaking the fat bank. Also as per some studies organic milk produces milk richer in nutrients and body friendly omega fats.
Cottage cheese has casein protein that provides your growing muscles with vital amino acids. It has 14 g of protein per 1/2 cup serving. However its high in Sodium, So some caution is needed to find the right brand offering less sodium.
On an average whey serves 24 g per scoop. It’s one of the low calorie, fastest and cleanest digesting protein available. Its great for muscle building or fat loss. This makes it perfect to take it immediately after workout, in the morning or with low protein meals.
Being low in fat, Fish and seafood are good sources of protein. A filet of Salmon contains 27 g of protein for 3.5 ounce. Salmon, halibut and tuna are slightly higher in fat but are best sources of protein. They protect both brain and heart with the main ingredient omega-3.
Chicken and Turkey
Chicken and Turkey are great sources of lean protein. There are 27 g of protein per serving with 0.72 g of fat for Turkey whereas for chicken it is 25 g of protein with 3 g of fat per serving.
Beans and Pulses
If you are a vegetarian then Beans and Pulses offer iron and fiber and are great value for money protein sources. Lentils have 18 g of protein per cup and Cannellini Beans have 20 g of protein per cup.
A 1-ounce serving of pistachio contains 8 g of total carbohydrates, 3 g of fiber and 6 g of protein plus 5 to 8 percent of your recommended dietary allowance of magnesium, potassium, zinc and vitamin E. They are high in healthy mono-saturated and poly-saturated fats. Mono-saturated fats increase your levels of good cholesterol.
Pork is one of the richest sources of leucine which helps to stimulate repair after exercise. However bacon has less protein and more fat than pork loin. Pork loin is a lean cut, one 3 ounce serving contains 163 calories, 22 g of protein and 7 g of fat.1 ounce slice of Canadian bacon provides 43 calories and 6 g of protein.
When And How To Take The Protein ?
After Workout: You can always have protein right after you workout so that your muscles can have nutrition for quick recovery and growth.
First Thing In The Morning: You can also start your day with a good protein shake to get essential nutrients right after 8 hours of sleep.
Before Workout: Have a protein shake 30 minutes before you workout to lower your muscle damage.
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