How Important Is Protein?
Protein is imperative in a healthy diet plan, especially if it entails regular exercise that includes high interval training. The good news is, intaking a higher percentage of your daily calories from protein can make all the difference!
The biggest advantages of intaking more protein include:
- Improvement in muscle mass
- Reduced inflammation in the body
- repair tissues,
- Regulated hormones
- Clearer and brighter skin
How Much Protein Should I Take?
If your main goal is to lose weight, we recommend aiming to eat 1.5- 2.5 grams of protein per kilogram, and if you are an athlete, you should consume 2.5 -3.5 grams of protein per kilogram.
The following are great sources of protein:
- Edamame - Steamed or boiled, no matter how you cook it, a cup of edamame contains around 17 grams of protein and is high in amino acids.
- Green peas - One cup of peas contains almost 8 grams of protein, which is similar to a cup of milk.
- Seafood - In addition to being an exceptional source of protein, seafood contains low amounts of fat. While some fish are higher in fat compared to others, such as salmon, it has omega-3 fatty acids that are good for your body.
- White-meat poultry - It contains lean protein. However, dark meat and skin have a higher percentage of fat.
- Eggs - Eggs are one of the more cost-friendly choices of protein, containing all 20 amino acids, with 6 grams of protein in each egg.
- Dairy products - Milk, cheese, and yogurt not only contain a good amount of protein but also possesses essential calcium and vitamin D.
- Beans - Along with high amounts of protein, it also is a great source of fiber.
- Vegetables - Kale has about 2-4 grams of protein per cup depending if it’s frozen or canned, and Brussel sprouts contain around 5 grams of protein.
- Quinoa - It can be mixed into almost any recipe and offers nine amino acids that are essential to your diet.