Easy Ways To Increase Your Protein Intake
Getting enough protein is important for your health.
For this reason, the Daily Value for protein is 50 grams per day.
However, some researchers believe that many people should be eating significantly more than this amount .
A high protein intake offers several potential health benefits and could help increase weight loss, enhance muscle growth, and improve your overall health.
Here are 14 easy ways to eat more protein.
Protein Shakes Powders And Supplements
Protein shakes, powders and supplements are unnecessary for most Australians health needs. According to the most recent national nutrition survey, 99% of Australians get enough protein through the food they eat.
Any protein you eat on top of what your body needs will either be excreted from your body as waste, or stored as weight gain.
The best way for you to get the protein you need is to eat a wide variety of protein-rich foods as outlined in the Australian Dietary Guidelines, as part of a balanced diet. But if you are still interested in using protein shakes, powders and supplements, talk to your doctor.
Good Protein Sources To Try
Ultimately, the best protein sources provide high amounts of protein and beneficial nutrients per calorie.
This includes the following:
These options are your best bet to hit your daily protein macro goals and achieve higher protein intake regularly.
However, there are still some serious benefits to other proteins that provide a mixed macro ratio. While they may not be the most protein dense overall, they can still contribute nutrition and health benefits.
Not to mention, your overall diet is not designed to be pure protein, and finding macro balanced foods and meals that match your nutrition needs is an efficient way to get better balance overall.
This is especially true for vegans and plant based eaters who rely on plant based proteins that tend to also be a source of fat or carbohydrates.
It is a balancing act, figuring out what macro ratios work best for you.
Here are 30 additional good protein sources to consider:
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High Protein Food For Weight Loss
high protein food for weight loss The question of the moment is whether you need to consume lots of high protein foods if you want to shed some pounds. Well, the answer is yes, you do. It is not a fad that eating plenty of high protein foods helps you lose extra pounds of fat. High protein diets have been around for some time however they are only becoming more popular as people grow more and more concerned about their health and well being.
Beef Pork Veal And Lamb
Its best to limit your intake of red meat which is often higher in saturated fat and processed meats like ham, bacon and hot dogs which are often higher in saturated fat and sodium. If you decide to have these, choose the leanest options, which are:
- Select or Choice grades of beef trimmed of fat including: chuck, rib, rump roast, round, sirloin, cubed, flank, porterhouse, T-bone steak or tenderloin
- Lamb: chop, leg or roast
- Veal: loin chop or roast
- Pork: Canadian bacon, center loin chop, ham or tenderloin
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Healthy Source Of Protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (
Additionally, turkey provides small amounts of magnesium and potassium.
Turkey is a great source of high-quality protein, as well as many B vitamins and several minerals.
Eat Your Protein First
When eating a meal, eat the protein source first, especially before you get to the starches.
Protein increases the production of peptide YY , a gut hormone that makes you feel full and satisfied .
In addition, a high protein intake decreases levels of ghrelin, the hunger hormone, and increases your metabolic rate after eating and during sleep .
Whats more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.
In one small study, people with type 2 diabetes were served identical meals on different days. Blood sugar and insulin rose significantly less when they consumed protein and vegetables before eating high carb foods, compared with when the order was reversed .
Eating protein first at meals can help you feel full and keep your blood sugar and insulin levels from rising too high.
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What Foods Are High In Protein
There are many foods that are high in protein, but the list below is a few of the best sources of protein. Some of the best sources of protein are eggs, meat, cheese, nuts, and legumes. Eggs are a great source of protein. One egg has roughly 7 grams of protein, and just 12 calories. In contrast, one cup of chicken salad has only 1 gram of protein. Because of this, most people would consider chicken salad as a better choice for lunch than an egg. Other types of protein-rich foods include milk, cheese, beans, and lentils.
High Protein Meal Prep Toolkit
Emphasizing more protein dense options can help make hitting your daily protein goals easier, however, it won’t solve all your nutrition needs.
Learning how to meal plan and prep your food choices is one of the best ways to take control over your diet and make sure you get plenty of protein and good nutrition regularly.
Learn exactly how to stick to your calorie and protein goals with this free meal prep toolkit for weight loss. An RD-written guide complete with macro meal planner, food lists, and expert advice to help you lose weight quickly.
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Protein Content Of Common Foods
Although protein is one of the most abundant nutrients in the body, the amount of protein consumed at each meal may be low. A research found that people eat between 56 and 80 grams of protein per day on average. However, protein consumption is typically only between 60 and 70 grams, which is about the average amount found in a cup of cereal. There are some types of foods that have a higher protein content. Egg whites, soy, milk, whey protein powder, and tofu are some of the best sources of protein. Legumes such as beans, lentils, and chickpeas are also a source of protein. These types of foods can help boost protein intake. However, they can also be a source of fat and other nutrients, so it is important to choose protein-rich foods wisely.
Why Is It Important To Choose A Variety Of Choices From The Protein Foods Group
Foods in the Protein Foods Group including meat, poultry, eggs, seafood, nuts, seeds, and soy products provide nutrients that are vital for the health and maintenance of your body. Many Americans meet the protein recommendations for meat, poultry, and eggs, but do not meet the recommendations for seafood or nuts, seeds, and soy products. Meeting the recommendations for these Protein Foods subgroups can help increase intake of important nutrients, including unsaturated fats, dietary fiber, and vitamin D and help to limit intake of sodium and saturated fats coming from processed meat and poultry.
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Include A High Protein Food With Every Meal
When it comes to protein, its not just the total amount you take in every day that matters. Getting enough at each meal is also important.
Several researchers recommend consuming a minimum of 2030 grams of protein at each meal.
Studies show that this amount promotes fullness and preserves muscle mass better than smaller amounts eaten throughout the day .
Examples of foods high in protein include meat, fish, poultry, eggs, legumes, and soy products like tofu or tempeh.
You can also select foods from this list of delicious high protein foods to make sure you meet your needs at every meal.
Include a high protein food at each meal to get what you need to feel full and maintain muscle mass.
Top Your Food With Chopped Almonds
Almonds are incredibly healthy.
Theyre high in magnesium, fiber, and heart-healthy monounsaturated fat, yet low in digestible carbs.
Almonds also contain 6 grams of protein in a 1-ounce serving, which makes them a better source of protein than most nuts .
And although a serving of almonds contains around 170 calories, studies have shown that your body absorbs only about 133 of those calories because some of the fat isnt digested .
So sprinkle a few tablespoons of chopped almonds over yogurt, cottage cheese, salads, or oatmeal to increase your protein intake and add a bit of flavor and crunch.
Almonds are high in several nutrients and can boost the protein content of a meal or snack.
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What Counts As An Ounce
In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group. The table below lists specific amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended intake.
How To Find The Best Quality Proteins For You
Protein is essential for our bodies. Being thoughtful about which proteins you choose to include in your diet can help you optimize your health and fitness goals.
With an endless array of food companies advertising the impressive protein content and health benefits of their products to appeal to consumers, learning who can be trusted and which products are actually worth your dollars can feel like a challenge.
Just because something contains protein does not mean it’s good for you. And just because a food label is advertising a good source of protein doesnt necessarily mean it is.
Legally, any food that contains at least 10 grams of protein per serving can be labeled as an excellent source . And a good source would contain 5 grams or more.
But this advertising law does not consider the other nutrients or total calories of the food, which give you a much more well rounded picture of whether or not this item is worth its salt.
So when it comes to finding the best proteins on the market youll want to consider the following:
Heres your go-to guide for finding the most balanced options.
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How Much Biotin Do We Need
In 2002, Donald Mocks group looking at biotin deficiency markers after a leucine challenge during depletion and repletion.
Before they conducted the main study which itself was small they did a much smaller study to decide which dose of leucine to use for the challenge. One person was selected from each of three conditions: normal biotin status on a mixed general diet, which was presumably somewhere between 30 and 70 micrograms per day deficient, made so by feeding egg white and supplemented using 300 micrograms, the old RDA.
Here are the results for 3-HIA excretion at 35 milligrams of leucine per kilogram bodyweight:
The results seem obvious. Normal biotin status is deficient. Its not as deficient as deficient biotin status, but theres a tripling of 3-HIA on the leucine challenge, while this marker goes nowhere at all in the person given the supplement.
Granted, with an n of 1 in each group this is not good enough to make any firm conclusions. Still, the dose-response is so clear that it is very difficult not to take this, until there is better evidence, as an effect of the biotin.
When this was repeated at 70 milligrams leucine per kilogram bodyweight, the results were completely consistent:
If we discount the 30-microgram loading dose on the basis that the finding could have been influenced by the individual with the genetic disorder, the following picture seems to emerge:
However, how does protein intake fit into all of this?
Protein In Bovine Milk
Calcium and vitamin D are two nutrients that come from cows milk. Calcium is an essential mineral that is important for bone health. Vitamin D is another essential nutrient that is important for bone health. Bovine milk is a good source of these two nutrients. There are a number of benefits to drinking cows milk, including that it is easier to digest than other types of milk. Cows milk also has a high protein content. The amount of protein in bovine milk is 10% higher than in human milk. So, if youre looking for a high-protein alternative to drinking cows milk, bovine milk is a good choice. Its also important to note that bovine milk should be consumed with caution, as it is high in lactose, which can cause gas and bloating.
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How To Get Your Protein Needs
Your daily protein needs can easily be met by following the Australian Dietary Guidelines. The Guidelines group foods into 5 different food groups, each of which provide key nutrients.
The 2 main food groups that contribute to protein are the:
- lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans group
- milk, yoghurt, cheese and/or alternatives group.
As part of a healthy diet, the Guidelines recommend particular serves per day from each of the 5 food groups.
The human body cant store protein and will excrete any excess, so the most effective way of meeting your daily protein requirement is to eat small amounts at every meal.
Daily recommended serves of lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans and milk, yoghurt, cheese and/or alternatives for adults
|Person||Recommended average daily number of serves of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans||Recommended average daily number of serves of milk, yoghurt, cheese and/or alternatives|
|Men aged 1950 years||3|
So, what is a serve? A standard serving size of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans is one of:
A serve of milk, yoghurt, cheese and/or alternatives could include:
- 250 ml fresh, UHT long life, reconstituted powdered milk or buttermilk
- 120 ml evaporated milk
- 40 g hard cheese such as cheddar
- 120 g ricotta cheese.
Why I Do Not Trust The Korean Paper
The Korean paper did not cite a previous methodological paper to justify their analytical methods, and they described them in far less detail than I would expect for a paper that was publishing a new method. The authors also seem very sloppy. They cite the 1,760-fold higher value for eggs from the Japanese paper, but they do not so much as acknowledge the tremendous gap between this value and their own, let alone offer any attempt to explain it. They also are the only paper I have ever seen coming up with a low value for eggs. Leaving this paper out makes the egg data look reasonably consistent across methods, though the Japanese paper is still a highballing outlier.
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Top 10 Foods Highest In Protein
Protein is a macronutrient that forms the building blocks of the human body. It is necessary for the growth and repair of all tissues, along with many other functions including forming hormones and enzymes. A deficiency in protein leads to muscle atrophy and impaired functioning of the body in general.
The Biotin Requirement As A Function Of Protein Intake
In Sydenstricker, 1942, the protein content of the experimental diet was 133 grams for every 2000 Calories. The food intake was not quantified, thought it obviously decreased as the anorexia sat in.
The Mock group aimed for 2 grams protein per kilogram bodyweight during their studies, but they did not analyze the self-selected diets leading up to the baseline measurements or during the repletion periods and they did not report their subjects body weights.
However, mean protein intakes among Americans in grams per kilogram of ideal bodyweight were 1.4-1.5 for males and 1.1-1.2 for females at the time of those studies, circa 1999-2000 and 2005. In grams per day, mean protein intakes were 103 to 111 in males and 70 to 75 in females.
We dont have enough data to separate biotin requirements by sex, so if we just take the average of these, we wind up with 130-150 micrograms per day of biotin being approximately optimal for each 90 grams of protein. Given how loose our estimates are, we could round this to an easier-to-remember 150 micrograms of biotin for every 100 grams of protein.
This does not necessarily show that consuming more protein would increase the biotin requirement even further, but that is very likely to be the case.
Consider the following.
We know that eating more protein increases protein oxidation. Consider these comparisons from this human study:
Roughly speaking, each doubling of protein intake doubles protein oxidation.
That looks like this:
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