Protein shakes are all the rage and for a good reason too. Protein is one of the vital building blocks for our bodies. It contributes to essential processes like maintaining or increasing muscle mass, improving bone health, and boosting metabolism to help you manage your appetite.
In short, we love protein, and it’s important to make sure that you are eating sufficient amounts of protein-rich food so you can ensure you get enough of this good stuff in your diet each day.
How Much Protein Should You Be Eating?
The recommended daily intake (RDI) for protein is 36 grams per pound of body weight. For the average man, this works out to be 56 grams per day, and for the average woman, this works out to be around 46 grams per day.
It’s important to bear in mind that the recommended dose is required to prevent deficiency, but how much you actually need to consume is down to several other factors. For example, if you have a physically demanding job, exercise regime, or trying to build muscle mass, you’d increase your protein intake to help feed muscle growth.
If you’re looking to lose weight, then it’s recommended you substitute carbohydrates for protein, thus increasing your protein intake. Pregnant and breastfeeding women are also advised to eat more protein-rich foods.
Best Protein-Rich Foods To Add To Your Diet
If you’re looking to increase the amount of protein you eat each day, or if you’re just not hitting your RDI, then here are a few ways you can increase your protein intake:
Organic Animal Products
Organic animal products are the easiest way to increase your protein consumption because they are packed with all the essential, high-quality amino acids that make up proteins. These include beef, lamb, veal, chicken, turkey, duck, fish, crabs, lobster, eggs, milk, yogurt, and cheese.
Plant Products such as beans, lentils, and whole grains also contain high levels of amino acids. Bear in mind, though, that vegetarians are advised to consume a varied diet, so they can access all of the essential amino acids that make up proteins. These include all beans, lentils, chickpeas, tofu, nuts, and seeds such as walnuts, cashew nuts, macadamias, hazelnuts, pumpkin seeds, and sunflower seeds.
Hey Joyfreshers, what are your favorite ways to include protein-rich foods into your diet each day?