As you probably already know, every healthy diet has protein as an important part, but are you sure that you get enough protein in your current diet? If you want your body to be able to run at its optimal level, you will need protein. When you consume protein in your food, it gets broken down into amino acids, which build blocks in your digestive tract – which help repair damaged cells, generate new cells, synthesize hormones and support normal organ function.
Did you know that recommended amount of protein for adults that have more than 18 years is around 0.8g / per kilogram of weight every day? Experts came to this amount with researches and it appears that this amount should be sufficient for all healthy adults. However, there is a discussion whether this amount is sufficient for all fitness enthusiasts and athletes and there are more and more experts that say that all those who are into fitness need at least 1.4g / per kilogram of weight of protein every day.
In order to be able to consume this amount of protein, you should include some of the foods in your diet:
This is an obvious choice, since it is known that meat is probably the best source for protein. Furthermore, meat has the B-complex vitamins, that are very important for the metabolic process of transforming food that you have eaten into energy.
Nutritionists from all around the world are recommending that we include at least once every week a meal with seafood. There is a lot of protein in tuna, salmon, shrimp, tilapia, calamari and trout.
Did you know that one egg has on average 6 gram of protein? Another interesting thing is that the majority of the protein comes from the whites.
One cup serving of plain yogurt has on average 11 grams of protein. However, one cup serving of Greek yogurt can have double that amount – 22 grams and now you see why it is so popular among athletes and fitness enthusiasts. Keep in mind that yogurts are not only good sources of protein, but also of the probiotics – which help our stomach.
Milk and many of its variants are good sources of protein. One cup serving of skim dairy milk has 8 grams of protein, plain soy milk has 6 grams, plain almond milk has 1 gram and rice milk has 1 gram of protein.
Vegetarians are not able to get the valuable protein from meats, so they have to rely on plant-based protein sources – like soy. One cup serving of edamame has 17 grams of protein, half-cup serving of soy nuts has 16 grams, three-ounces of firm tofu has 7 grams, soy-based sausage has 10 grams, soy-based burger has 11 grams of protein.
Of all nuts, pistachios and almonds offer the biggest amount of protein. In general, about one ounce of nuts has from 3 to 6 grams of protein and they represent a valuable source of protein.