Protein is one of those crucial macronutrients that everyone (whether they are trying to lose weight or not) needs to consume more often. It helps keep you full, burns fat faster, helps repair muscles after exercises, and prevents muscle injuries during weight loss. Moreover, the human body uses protein to build muscle.
That is why, when it comes to meal planning, protein should be one of the very first nutrients you should consider. Without it, your body won’t be able to repair itself properly, so you’ll need to eat more, which-on the flipside-can make your blood sugar levels dip. Protein is also essential in making people feel more energetic.
Having said that, there is more than one way to obtain protein. You can find it naturally in foods like meat, fish, eggs, and dairy, or nuts, seeds, legumes, and whole grains. You could also find it in homemade protein bars and shakes from the likes of STEEL supplements. This can even be a great solution for vegetarians.
Regardless of what your source of protein intake is, you should consume it on a daily basis. But there are many who do not know what they should include in making their diet protein-rich.
Lean Beef
Lean beef is one of the best protein foods. It offers a great source of nutrients, such as iron, zinc, B vitamins, phosphorus, omega-3 fatty acids, and conjugated linoleic acid. Lean beef is also high in vitamin B12, which helps the body use protein for energy. It has low saturated fat, which makes it one of the best food components to help one lose weight. Beef has 190 calories per cup. This means that it can be extremely beneficial if you are on a fitness journey.
Chicken
Chicken is a high-protein food. It has lean, low-fat, and low-sugar content compared to other meats. By weight, chicken contains more protein than anything else– the average 4-pound chicken contains 51 grams of protein. Though your daily protein requirements may vary depending on age, gender, and weight, the general recommendation is 0.8 grams of protein per pound of body weight. Most adults have a daily requirement of anywhere from 46 to 60 grams of protein.
Salmon
Salmon is an excellent source of lean protein and omega-3 fatty acids. It is also low in calories, naturally low in fat, and has about 2 percent of your daily recommended value for carbs. The best part is that it can take on the flavors of other spices and foods easily and can taste great when combined with herbs and spices. For instance, it can be delicious when paired with vegetables, grains, and fruit.
Eggs
Eggs are a great source of protein and are considered a superfood because of their nutritional value. They are also high in iron, zinc, riboflavin, and vitamins A and C. Eggs are extremely versatile, cheap to buy, and can be eaten in many different ways. Practically they require zero to no preparation. That said, there are different types of eggs available, the most common being chicken eggs.
Peanut Butter
Peanut butter is a tasty snack, but did you know it is also high in protein? It is, in fact, 20% protein by weight, with 7 grams per tablespoon. It can be eaten on its own or added to other foods, such as cereal, toast, and fruit. It is a great source of protein and a wonderful mid-morning snack. If you have a sweet tooth, peanut butter is also a great topping for apple slices. However, if you are trying to lose weight, peanut butter could be the thing you need as it is packed with protein to help curb your appetite.
Pasta
Pasta is notoriously high in carbs, but did you know that it has more protein than many other kinds of food items? One cup of cooked pasta has 7 grams of protein. The best part is it is a very versatile food, meaning that it can be quickly cooked and easily savored without adding too many spices.
The human body requires several types of nutrients to keep itself in a good shape. For instance, one needs iron, zinc, and vitamin to improve immunity. Likewise, protein is required to keep the body functioning at its full capacity. It is most beneficial for growing kids. However, adults, especially those who are fitness enthusiasts are also in need of consuming this nutrient.