Protein is the building block of all tissue in the human body. Even though many think that increasing the protein intake is something only powerlifters and bodybuilders have to think about, protein is an essential nutrient for everyone. Some of the main benefits of maintaining an adequate amount of protein in the body include improved fitness ability and increased strength. Adding protein to your diet can also benefit your metabolism and overall health. Learn more about your recommended protein intake and how to boost it.
Consume More Eggs and Dairy Products
Eating eggs regularly for breakfast is a very quick and easy way to boost your protein intake. Even though consuming too many eggs may lead to high cholesterol, a single egg has about six grams of protein. The recommended protein intake for an adult is 56 grams for men and 46 grams for women. Dairy products are another excellent source of protein. Some options include low-fat milk, cottage cheese, and yoghurt. Low-fat milk provides 3.4 grams of protein per 100 grams, whereas low-fat cottage cheese has a whopping 12 grams of protein per 100 grams.
Add More Nuts and Seeds to Your Diet
Nuts and seeds are rich in protein and a variety of other nutrients that can increase your overall health and immunity. Almonds, walnuts, cashews, and pistachios have a high amount of protein. For example, there are 21.4 grams of protein in 100 grams of almonds. You can eat these nuts as a snack or mixed with muesli or other foods. You can also incorporate various small seeds into your diet to boost your protein intake. Examples include flax seeds and chia seeds, which you can add to smoothies or sprinkle over salads.
Consider Protein Supplements
It is always a good idea to get most of your protein from your food. However, if needed, you can opt to boost your protein intake with the help of protein supplements. A popular type of protein powder you may consider is whey protein, which is a complete protein extracted from milk. Whey and casein protein supplements are another option. Most of the protein supplements available on the market are in powder form, which means you need to mix them with water or milk before consuming them. As it is not healthy to go too much over the daily recommended protein intake, check the dosage recommended by the manufacturer before using protein shakes. Protein bars are another option for boosting protein intake.