Start Your Day With A Protein Shake Instead Of Fatty Coffee
Trading a fatty coffee for a protein shake is an easy, tasty move that can dramatically increase your protein intake and lower your fat intake. A protein shake also requires little time to prepare and consume, unlike many other breakfast options.
Whey protein shakes are a popular choice. Research demonstrates that whey protein may help you lose fat, retain muscle, and improve blood sugar control.8 Some protein powders are made from egg whites, which may also promote fat loss and muscle retention.9And early evidence suggests that plant-based protein shakes may help improve body composition.10
At Diet Doctor, although we encourage you to choose minimally processed foods most of the time, a protein shake may be a better option than a fatty coffee for losing weight and retaining muscle.
A whey or plant-based protein shake provides at least 20 grams of protein and little to no fat. Look for types without sugar or other additives to keep carbs low. Artificially sweetened protein powders are fine, or feel free to add your favorite sugar-free sweetener, berries, vanilla, or cinnamon.
Check out our quick and easy protein-packed shake recipes below.
Proteins Are Made Of Amino Acids
Proteins are made up of building blocks called amino acids. There are about 20 different amino acids that link together in different combinations. Your body uses them to make new proteins, such as muscle and bone, and other compounds such as enzymes and hormones. It can also use them as an energy source.
Some amino acids can be made by your body there are 11 of these and theyre known as non-essential amino acids. There are 9 amino acids that your body cannot make, and they are known as essential amino acids. You need to include enough of these in your diet so that your body can function.
How To Increase Protein Intake
Published on by Stephanie Kay
Protein is an essential macronutrient and an important part of a healthy diet. Protein plays a role in the growth and repair of tissues, the production of enzymes and hormones, and supports our immune health. Whether youre looking to support your overall health, have a goal of weight loss, or looking to build muscle, here are some simple ways to help increase your protein intake with whole foods.
The current recommended daily intake for protein is 0.8 grams per kilogram of body weight per day for adults over 18. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements, therefore, individuals seeking to protect against muscle loss, maximize muscle gain, lose body fat, or older individuals at risk for sarcopenia or muscle loss may benefit from an increased intake of protein. For adults looking to optimize health and protect against lean mass loss, a range of 1.2 to 1.6 grams per kilogram of body weight per day is more optimal, while non-dieting adults looking to maximize resistance training adaptation a range of 1.6 to 2.2 grams per kilogram of body weight per day may be more ideal. Whether you fall into one of these categories or you simply struggle with consuming adequate protein, here are some simple ways to increase your protein intake throughout the day.
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Plan Meals Around Protein
Whenever I’m deciding what to cook, I include a protein source and make sure the meal is balanced. So instead of just having a big bowl of pasta and veggies in a sauce, I might have a smaller portion with chicken on the side.
Basing meals around protein is still possible if you’re vegetarian try tofu, seitan, dairy, eggs, or pulses.
Add Pepitas To Your Hummus
Pepitas, also known as roasted pumpkin seeds, are a delicious way to increase your protein intake in hummus . You can whip them in with a food processor, or you can just sprinkle them on top for a crunchy topping. For more awesome toppings to throw on your oatmeal, hummus, and yogurt, scope out these 30 Healthy Toppings for Weight Loss!
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Add Seeds For Extra Protein
Chia seeds and hemp seeds are additional sources of plant-based protein that are also rich in fiber and healthy fats. Add hemp or chia seeds to smoothies, or as toppings on salads or soups for extra crunch and increased protein. Chia seeds contain almost 5g of protein per tablespoon and hemp seeds contain about 3g per tablespoon.
Look For Easy Upgrades
Not every change you make to get healthier has to be a big one. Sometimes, its the smaller ones that can work the hardest for you. So look for those easy upgrades: Rather than reaching for a sugary sports drink on the course, try a water instead. If you usually take a cart, try working in a round with a push cart every now and again.
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Prioritise Protein At Every Meal
One of the easiest ways to get more protein into your diet is to simply make it a priority at every single meal you eat.
If youre tracking your nutrition, this could be as simple as splitting your daily protein target into 3 , then making sure to reach that figure with every meal.
If tracking isnt for you, thats okay. Just try to include at least a palm-sized serving of a high-protein food at breakfast, lunch and dinner.
How Much Protein Should I Eat
For most people, a daily dose of around 0.8-1g of protein per 1kg of body weight is recommended. For weightlifters and strength athletes, 1.4 2g of protein per kg of body weight is recommended per day, with a recommendation of 1.2-1.6g of protein per kg of body weight per day for endurance athletes. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis.
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Why Do We Need Protein
Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Everyone needs protein in their diet, but if you do endurance sports or weight training, you may benefit from increasing your protein intake, as well as factoring it into your training routine at specific times to reap its muscle-building benefits.
Studies also suggest that as we get older we may benefit from eating more protein because it helps minimise the muscle loss associated with aging.
Add Tofu As A Smoothie And Shake Thickener
Tofu doesn’t have to just be scrambled into a stir fryyou can use it as a thickener in shakes and smoothies, as well as a base for dips and soups. A half a cup of the stuff will give you 10 grams of excellent, flavorless protein, but make sure to choose a tofu that doesn’t use the coagulating agent magnesium sulfate, which has been shown to cause cancer in lab animals. Tofus that use nigari salts, lushui, or clean sea water as a coagulating agent are safer choices. Once you found that better-for-you product, find your new favorite shake recipe with this list of 23 Best Protein Shake Recipes!
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Ways To Get More Protein In Your Daily Life
The average human being needs around seven grams of protein every day for every nine kilograms of mass in their body. This may not seem like much, but if you want a balanced diet you can sometimes find yourself looking for new protein sources. Do you know where to look to get more protein, and how to include it in your diet?
Below, we have listed seven examples of where you can find protein in a normal diet. By including more of these things in your life, you will find it easier to reach the lowest amount you need, or even more. Check the list and see how you can improve what you eat.
Protein Guidelines For Special Populations
Many sources that suggest protein guidelines provide numbers for adult men and women. But there are certain populations that may need more or less protein to manage a medical condition or facilitate growth.
- Pregnant and lactating people need more protein than people who are not pregnant .
- Older adults may need more protein than middle-aged adults .
- People with liver or kidney disease need to decrease protein intake .
Consult a doctor or dietitian to determine your ideal daily protein goal.
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Easy Ways To Increase Protein Intake
Protein is one of the three macronutrients essential to our diet, in addition to carbohydrates and fats. Although general guidelines for protein intake recommend about 50-60 grams per day, there are several groups who need more than this. Those who exercise regularly, are recovering from injury, are very active, or trying to build muscle all need more protein than the basic recommended level. This article has 12 simple ways to increase your protein intake.
It Will Aid In Weight Loss
If youre constantly hungry, it can make any weight loss efforts less sustainable. Consuming a high-protein diet that leaves you satisfied can result in easier weight loss, Glover says.
Not only does protein keep you fuller for longer but protein also has the highest thermic effect of the three macronutrients , Rodriguez says. This means that your body requires more calories to break down protein than carbohydrates and fat.
Your metabolism typically slows as you lose weight, so consuming a high-protein diet is important to help maintain your metabolic rate and prevent weight-loss plateaus, Glover explains.
In fact, research shows that consuming a little more protein in your diet than whats normally recommended may help with weight loss and prevent regaining the pounds.
A 2020 review in the Journal of Obesity & Metabolic Syndromecompared the effects of a high-protein diet with standard protein diet on weight loss. The standard protein diet group consumed 0.55 to 0.88 grams per kilogram of body weight daily , while those in the high-protein diet group consumed 1.07 to 1.60 grams of protein per kilogram of body weight daily .
People who followed a high-protein diet lost more body weight and fat mass and significantly increased fat-free mass and their resting energy expenditure than those who followed the standard protein diet.
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Here Are Five Main Ways Protein Supports Your Body
And thats just the shortlist! As you can see, using protein powder is a healthy decision and you can do so much more with it than mixing it with water.
Swap Your Bread Slice For Ezekiel Bread
Confession: We’re diehard fans of Ezekiel Bread. So much so that we even wrote about the 15 Reasons People Are Obsessed with Ezekiel Breadand no, they didn’t pay us to do so. Among the many benefits of these sprouted slices, there are 4 grams of protein per slicemeaning you’ll score 8 grams with a sandwich. It’s literally better than any other sliced bread.
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Have A Protein Shake For Breakfast
Many smoothies contain a lot of fruit, vegetables, or juice, but very little protein.
However, a shake or smoothie can be a great breakfast option, especially if you choose nutritious ingredients.
Whey protein powder has been studied the most and seems to have an edge over the others when it comes to helping you feel full (
Heres a basic whey shake recipe:
Whey Protein Shake
- 8 ounces of unsweetened almond milk
- 1 scoop of whey powder
- 1 cup of fresh berries
- stevia or another healthy sweetener, if desired
- 1/2 cup of crushed ice
Combine all ingredients in a blender and process until smooth.
Having a protein shake for breakfast helps you start the day off right. Whey may be the best type to use.
How Important Is Protein In Your Diet
Protein is an important part of every diet as it serves not only as fuel for cells but also plays an essential role in the creation and maintenance of cells.
You might have seen videos or read articles about the daily consumption of protein to stay fit and healthy. You may even have noticed the rise of protein supplements in the market nowadays.
If you are just starting on a healthy diet and want to know more about proteins or already know about the benefits of protein but want to know more about it, we have compiled all the useful information that you need to know about protein in this article.
From the importance to sources of protein, we have it all covered for you to have that knowledge that can benefit your health.
Lets go ahead and take a look at the key information that surrounds protein.
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Best Sources Of Protein
Protein comes from plant and animal sources, and you can meet your protein needs with either type of protein. Plant sources are typically not considered complete proteins since they lack all of the essential amino acids. For this reason, eating a wide variety of plant-based proteins that cover all of the amino acids you need is important.
Calculating How Much Protein You Need
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Make Sweet Treats Better For You
When you have a moment of healthy-eating weakness, are you more likely to give in to the temptation of a salty, buttery bowl of mashed potatoes or a hunky slice of chocolate pie? If its the latter, Berndt relates. If youre wondering how to get more protein and fiber into your favorite baked goods like banana bread, muffins, and breakfast cookies is to add pureed or mashed black or white beans or chickpeas. Try adding silken tofu to smoothies and puddings. No one will know your secret! Heres how to eat more healthy protein without even trying.
Which Type Of Protein Is Best
Different types of protein may affect your body in distinct ways.
For instance, whey is typically absorbed more quickly than casein. This makes it optimal for promoting muscle protein synthesis after exercise. It may also help you feel less hungry in the short term .
While some small studies have shown whey protein to be more effective for weight loss than soy and other plant-based proteins, other small studies show no real difference.
As such, individual lifestyle factors may be more important than the type of protein when it comes to weight loss or other desired outcomes .
One key factor to consider is the quality of protein you purchase.
Whey, casein, and soy are considered complete proteins. This means they contain sufficient amounts of all the essential amino acids your body needs
All the same, these three may induce an allergic reaction in some people. Rice and pea protein are often considered less allergenic, though rice protein is low in the essential amino acid lysine while pea protein is low in the essential amino acids cysteine and methionine .
Hemp protein is also considered less allergenic. Furthermore, it contains sufficient levels of all essential amino acids. As such, it can be considered a complete source of protein .
Protein shakes may contain different types of protein, each with their own nutrient profiles and potential benefits. Its best to pick one based on your individual needs and dietary preferences.