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Protein is one of the most important components of a nutritious diet. But how much protein do you actually need each day? It depends.
The suggested protein intake recommendation is 0.8 grams of protein per kilogram of body weight daily. Gabrielle Lyonis a physician in osteopathic medicine and founder of the Institute for Muscle-Centric Medicine®.
However, it is only the “minimum to prevent deficiency”. Lyon says a more optimal range based on scientific evidence is 1.2 to 1.6 grams of protein per kilogram of body weight daily.
“Dietary protein serves two purposes,” she says. “It is a combination of 20 amino acids, all of which have different roles in the body and are required in different amounts.
High-quality protein contains all nine essential amino acids, which you can’t make and can only get from your diet, says Lyon. , liver turnover, and the regeneration of proteins in the body,” she adds.
Here are some high-quality protein sources that you can easily supplement into your diet to meet your protein needs.
- red meat, including turkey
- Yogurt
- Lean fish such as tilapia and flounder
- cottage cheese
- whey protein
“When we talk about high-quality protein, it’s animal protein in nature, including dairy, eggs, fish, and poultry.
“That’s not to say plant-based proteins are bad. We’re just talking about amino acid profiles.”
Animal proteins typically contain high amounts of essential amino acids, such as lutein, which stimulates muscles, she adds. “Muscle is the organ of longevity, and as we age and experience life and disease, muscle is actually one of the major determinants of our survival.
This means you’ll need more plant-based protein in your diet to reach your goals, Lyon says. For example, three cups of quinoa is equivalent to one gram of lutein. .
For those on a plant-based diet, “the amount an individual needs to consume for overall health and wellness also increases calorie consumption as we age,” she says. I will add.
3 easy high protein meals
These are some simple combinations Lyon suggests to help you incorporate high-quality protein into your daily diet.
- Wheat toast omelet or potatoes
- Steak and vegetables of your choice, such as protein-rich green peas and corn
- Red fish of your choice Served with rice and beans
And if you want to curb cravings for unhealthy foods like sweet treats and other processed foods, “prioritize protein first,” says Lyon.
“Prioritizing protein will make you feel less hungry at your next meal,” she says.
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