If you ever worked with professional trainer or dietitian you probably heard “you need to consume more protein” I hope all of them explained it why, if not, I got your read more!
Protein is a macronutrient that is essential to building muscle mass. The more muscle mass you have the “leaner” you look not only that, muscle mass speeds up your metabolism so you can burn more calories even at rest. It is commonly found in animal products, however is also present in other sources, such as nuts and legumes.
Protein is a macronutrient that is essential to building muscle mass. The more muscle mass you have the “leaner” you look not only that, muscle mass speeds up your metabolism so you can burn more calories even at rest. It is commonly found in animal products, however is also present in other sources, such as nuts and legumes.
Ok so we know what protein is and what it does but why is it so important to consume it and how much should we go for?
“When protein is broken down in the body it helps to fuel muscle mass, which helps metabolism,” said Jessica Crandall, a registered dietitian nutritionist, certified diabetes educator and national spokesperson for the Academy of Nutrition and Dietetics. Not only that but it also improves immune system and helps it stay strong. Protein takes the longest from all macronutrients to digest therefore you stay fuller for longer period of time. That is very important a specially for people who’s goal is to lose weight.
So how much of protein should we consume?
Level of protein ranges from 0.8 grams of protein per kilogram of body weight, up to 2 grams of protein per kilogram for active people, most population need to be eating about 1 to 1.2 grams of protein per kilogram of body weigh.
Click below to find your daily protein intake!
What is the best source of protein you could ask ?
Below I have few good options According to Matthew Kadey, a registered dietitian writing for Bodybuilding.com
High-protein meat products and fish include
:
• Top or bottom round steak (23 grams of protein per 3-ounce serving).
• Lean ground beef (18 grams per 3-ounce serving).
• Pork chops (26 grams per 3-ounce serving).
• Skinless chicken breast (24 grams per 3-ounce serving).
• Turkey breast (24 grams per 3-ounce serving).
• Sockeye salmon (23 grams per 3-ounce serving).
• Yellowfin tuna (25 grams per 3-ounce serving).
High-protein dairy foods include:
• Greek yogurt (23 grams per 8-ounce serving).
• Cottage cheese (14 grams per half-cup serving).
• Eggs (6 grams per large egg).
• 2 percent milk (8 grams per cup)
• Top or bottom round steak (23 grams of protein per 3-ounce serving).
• Lean ground beef (18 grams per 3-ounce serving).
• Pork chops (26 grams per 3-ounce serving).
• Skinless chicken breast (24 grams per 3-ounce serving).
• Turkey breast (24 grams per 3-ounce serving).
• Sockeye salmon (23 grams per 3-ounce serving).
• Yellowfin tuna (25 grams per 3-ounce serving).
High-protein dairy foods include:
• Greek yogurt (23 grams per 8-ounce serving).
• Cottage cheese (14 grams per half-cup serving).
• Eggs (6 grams per large egg).
• 2 percent milk (8 grams per cup)
