Protein is an essential element needed for superior health and well-being. It is a nutrient that burns slowly, which means it takes more time to digest.
Because of this, protein helps you feel full longer. This is great news for anyone who wants to maintain a healthy weight. It's also essential for your muscles. Protein helps your body build and maintain muscles.
Another benefit of protein is that it is thermogenic. This means it benefits your metabolism. It will burn calories as your body digests it.
Compared to carbohydrates, protein has a high thermogenic effect. You can view it as giving your digestive system a workout.
However, when it comes to protein, getting the amount right is a must. You also need to consume the right type of protein. From meat to meal replacement shakes, you have a lot of options.
Keep reading to learn more about protein and how to get more of it in your diet.
Eat More of the Essentials
Proteins are made of amino acids. These include non-essential and essential varieties. A complete protein source is a food that includes all nine of the amino acids which support your dietary needs.
A complete protein contains these essential amino acids, and they are in the right proportions regarding biological function. Some examples include soy, whey, egg whites, and lean meat.
Eat 45-55 Grams Per Day
It’s crucial to know how much protein you need every day. However, this varies based on your health and how active you are. On average, an adult should have between .8 and one gram/kilogram of protein daily.
For example, a woman who weighs 150 pounds needs 55 to 67 grams of protein daily. It is also a good idea to eat protein all day, instead of loading up with it in one meal while going without during other meals.
It’s worth mentioning that your body craves consistency, especially when it comes to protein consumption.
Don't Overly Focus on Food Pairings
Experts claimed that every meal should have a balance between the types of protein sources you eat in the past. However, we know today that this is not necessary.
The most important thing is that your body receives balanced nutrition during the day.
Animal Derived Proteins Are the Most Bioavailable
Not all protein sources are created equal. Those derived from animals are more easily used by your body. What this means is that eating 20 grams of egg protein provides more of a “punch” than the same 20 grams from a plant source.
However, you can still get the protein you need from plant sources, just remember it won’t be as easily used by your body.
Try Other Sources Beyond Animal Protein
Other quality protein sources include legumes, which are dried peas and beans, seeds, quinoa, tofu, edamame, tempeh, and nuts.
You can mix these in throughout the day to get protein from other sources, which is also good for supporting your health.
Use Whey Protein Powder
Protein powder is a great alternative if you aren't a huge fan of protein-rich foods, such as meat. Just be careful not to use the protein powder and eat a meal.
Instead, use the protein powder in a meal replacement shake after working out or just when you don't want to eat or if you don't have time for a full meal.
Get More Protein in Your Diet
As you can see, protein is an essential part of your diet and plays a huge role in your overall health and well-being. It is imperative that everyone gets plenty of protein, as this is important for muscle growth, health, wellness, and more.
Also, if you are trying to lose weight, it can help you achieve your goals. Use the tips above to understand protein's role better and learn how to get more in your diet.
