Protein is one of the best foods to consume for health Muscle recovery, growth, and strength strengthening.The average adult should eat at least 0.8-1 grams of protein per kilogram of body weight (PDF). For example, if you weigh 150 pounds (68 kilograms), you should aim to eat about 55 to 68 grams of protein per day. One of the easiest ways to make sure you’re on target is to divide the amount of protein you need by the number of meals you eat each day. That way, you’ll know how much protein to include in each meal.
People who are active, lift weights, compete in sports, or work hard jobs find it beneficial to consume more protein than the recommended minimum amount. maybe. Older adults, especially those at risk for sarcopenia (age-related muscle loss), can also benefit from consuming more protein.To calculate how much protein you need, try this Dietary Reference Intake Calculator From the United States Department of Agriculture. CNET’s visual guide also shows: 100 grams of protein It seems.
The number of grams of protein you need to consume on a regular basis can seem daunting, but with the right strategy and understanding, this can be achieved. Here are 7 easy strategies to increase the grams of protein you eat every day.
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1. Make protein a ritual
The adage “consistency is key” is true and applies to almost everyone, making it universal advice. habit Habits you want to start, continue, or stop.
Ritualizing things, or linking one action to another, can help solve problems such as: Consistency, which eventually leads to habits. For example, if you’re trying to increase your daily step count, you could say, “Every day, after breakfast, lunch, and dinner, he walks for 10 minutes.” Dawn — That’s an extra 30 minutes of walking each day.
In that sense, try making protein a ritual. Protein may become part of your breakfast ritual by drinking milk with your breakfast each morning or having a protein shake instead. Consuming 20 to 40 grams of protein daily in a protein shake can quickly increase your overall protein intake.
You can also make your protein ritual by drinking a post-workout shake. This may seem like common sense, but if you say, “I’ll drink it after dinner or after my shower,” it’s easy to forget about your post-workout drink. Make it as soon as you finish training. Drink it during your post-workout stretch or cool-down and it becomes a ritual.
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2. Get your protein first.
When eating a meal that includes protein sources, try to eat the majority of the protein before moving on to other food sources on the plate, especially grains that fill you up quickly. Eating your protein source first allows you to eat it all before you’re full.
Additional bonus: Eating protein makes you feel fullTherefore, if you are trying to lose weight, consuming adequate protein will help you achieve your health goals.
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3. Top with chopped nuts
Nuts aren’t necessarily the best source of protein quantitatively, but adding them to your meals throughout the day can provide a solid source of protein.
Try adding chopped walnuts (4.3 grams of protein per serving) salad, chopped peanuts (6.7 grams per serving or almond (6 grams per serving) oatmeal and chopped cashew nuts (5.2 grams per serving) For stir-frying.
In addition to their protein content, nuts are also rich in healthy fats, fiber, vitamins, and minerals, so adding nuts to your diet can benefit your health in all aspects.
Add nuts to salads, oatmeal, stir-fries, and more for protein.
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4. Choose lean meat
Lean meat has less fat per cut, meaning more lean meat per cut, and more protein. This is one very easy way to add protein to your daily intake if you consume animal protein daily.
This is a good strategy for people trying to lose weight because lean meat has fewer calories than fatty meat, and protein makes you feel fuller. According to the Mayo Clinic, the leanest part of beef teeth:
- Top quality sirloin steak
- Top round roast and steak
- Bottom round roast and steak
- Thigh loin and steak centerpiece
- sirloin tip side steak
When eating chicken, a good rule of thumb is to choose white meat rather than dark meat. And regarding pork, the Mayo Clinic says: the leanest part of pork Tenderloin, loin chop, and leg.
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5. Choose brown rice or quinoa over white rice
Quinoa contains more protein than white rice.
This is one easy substitution you can often use to get more protein in your diet. Both quinoa and brown rice have more protein per serving than white rice and can be used in place of white rice in most meals.
Although the texture is similar, quinoa has a earthier taste than rice.Each serving of cooked quinoa pack 8 grams of protein per cupcontained in brown rice, 5.3 grams per cup –Meanwhile, white rice contains: 4.4 grams of protein per cup.
Quinoa surpasses both white and brown rice in terms of protein, but brown rice still provides more protein than white rice, so it’s a good choice if you don’t like quinoa.
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6. Add beans to something
Beans are often overlooked and undervalued as a source of protein.Easily added to salads, pasta, tacos, and many other dishes, depending on the type of bean, the total 10 grams of protein per half cup.
Although this isn’t as much as animal protein sources like chicken or eggs, adding beans to your diet is sure to fill in any gaps in your daily protein intake. Additionally, beans are a good source of fiber and other nutrients.
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7. Swap white bread for whole wheat bread
Bread is a humble place to increase your protein intake, but some breads actually contain quite a bit of protein. Just like brown rice has more protein than white rice, whole wheat bread has more protein than white bread.
This is because whole grain foods retain all parts of the grain (germ, bran, and endosperm); Purification process The grain is stripped down to just the endosperm, but the endosperm does not contain many nutrients.
Dave’s Killer Bread 21 Whole Seeds and GrainsFor example, it contains 5 grams of protein per slice. Eating two slices for breakfast automatically means you’re getting 10 grams of protein, which you won’t get from refined white bread.
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