Proteins are nutrients very person needs. Even though many foods contain protein, sometimes we need larger amounts of it. Hence, we sometimes might need to gain extra protein with supplements. As protein is very vital for our health and it is one of the main sources of our energy, we must make sure we receive enough amounts of it, and if not we can always find solutions.
Tip #1
In general, try to eat protein-rich meals and foods first, and especially carbohydrates. This has a lot of benefits, such as the fact that consuming protein first can prevent your insulin levels from rising. Also, when eating protein our organism produces better and faster a gut hormone that makes us feel full. In addition, by eating protein the metabolic rate is increased.
Tip #2
In order to have a balanced intake of protein, we need to receive it from all the available sources. That means that we need animal protein, plant protein, and protein from dairy products. Below, there is a list of suggested foods that have a lot of protein and that you can easily add in your diet.
One of the most popular sources of protein are eggs. They are an excellent choice, and it is suggested eat them during breakfast. Three eggs have 19 grams of protein, which is a good amount. Also, prefer to eat them hard-boiled. In general, eating eggs for breakfast can offer you good protein intake and it will satisfy your appetite.
It is a good protein source. It provides twice the amount of protein than normal yogurts do. It also has conjugated linoleic acid, which is really helpful for fat loss. In addition, it increases the production of gut hormones that reduce hunger. You can combine it with fruits or nuts for a fuller and richer in vitamins and protein meal.
Usually salads do not satisfy your appetite and you feel hungry shortly after your meal. In order to gain protein and feel full after eating a salad, try adding turkey breast, tuna, or salmon. They all consist of a good amount of protein with turkey breast having the largest amount.
Beans have a lot of fiber and a cup of them contains 15 grams of protein. Basically, any kind of them is suggested. Lentils, white and kidney beans are the most suggested.
Peas are generally a very good and easy choice. A cup of them contains 8 grams of protein. They can be added in soups, salads, and many kinds of meals.
Even if you don't have time to prepare meals rich in protein, there is a solution for you! You can buy protein-packed bars that usually have chocolate, fruit, and nuts. They are a very good choice and they offer you a good amount of protein.
Tip #3
A very good solution is to add protein powder in your life. It is a sufficient and quality choice, since you gain large amounts of "clean" protein. It is mixed with water and consumed easily. Also, you can also find protein shakes with protein powder. A very good and delicious choice!Protein powder also contains amino acids that provide us with enough protein and they benefit our whole organism.
Advice
On an ending note, increasing your protein intake efficiently is not difficult. It can be achieved by some dietary changes and by protein supplements such as protein powder. Make sure to gain quality protein from all protein sources and try protein powder as it is very efficient and it has good results.
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