How To Increase Your Daily Protein Intake?
Protein and why it is necessary for the body
Protein is one of the essential nutrients for the body, and humans need a proper amount of protein for healthy body composition. The amount of protein that one needs can vary from person to person and depends on several factors, such as age, weight, muscle mass, activity level, etc. Most nutritionists suggest a balanced consumption of protein. The recommended dietary reference intake (DRI) is 0.8 grams to 1.2 grams per kg of body weight. For a 150 pound person, the regular protein intake should be around 75 grams daily. This daily protein intake should be enough for an average person, but the protein need may vary according to overall health, age, and activity level.
Protein is an essential building block of the human body, like muscles, organs, tendons, and skin are composed of it. Hormones and enzymes also need protein. Smaller molecules known as amino acids form the building blocks protein. The human body produces some amino acids, but for people who engage in heavy amounts of exercise and activity, this amount may not be enough.
Other vital amino acids are only obtained from the diet. That's why your diet should provide quality amino acids and protein to your body. Animal protein gives a substantial ratio of amino acids. You can get animal protein by consuming animal products, including dairy, eggs, meat, and fish. If you eat these foods, your protein intake is generally enough. If you fall into the category of people who do not eat animal foods, you could be likely to get protein and amino acid deficiency.
High protein intake has several health benefits, including enhancing muscle growth and helping weight loss. Plant-based protein is also available to consume as well as protein supplements. If you are an athlete or trying to build muscle, then protein supplements can be helpful for you.
Daily protein intake for muscle growth
Your muscles are mainly made of protein, always going under change, breaking down, and rebuilding. To gain muscle strength and growth, you need more muscle protein. A higher protein intake is necessary to grow muscles because when you exercise, your muscle protein burns and breaks down, so you need more protein in order to replenish and repair critical tissue damage. Nutritionists recommend 2.2 grams of protein per kg of body weight daily for gaining muscles.
To maintain muscle growth, you still need a high protein intake. While trying to lose weight, you need your protein as much as before; otherwise, you run the risk of simultaneously losing your muscle gains with other body fat.
How to get enough protein
The best way of getting protein is through diet. Animal-based proteins like dairy, meat, fish, and eggs are the best source of protein and amino acids. Plants like quinoa, nuts, and legumes are also rich in protein. If your meals have a diverse quality of protein-rich foods, you should not need to track your protein intake too meticulously. Just keep in mind that if you are not gaining muscle and want to maintain a healthy and normal body, your protein intake should be
- For average males: 60-100 grams/day
- For average females: 50-80 grams/day
You can calculate the amount of protein in your food and how much you need according to your body weight through online protein calculators.
To get the most protein from your diet, eat the protein-rich food first when you are eating your meal. Take starch-rich foods after taking protein food. Protein produces peptides that make you feel full, and protein also reduces the level of hunger hormone known as ghrelin. If you eat your protein first, your blood sugar level also remains normal.
High protein foods
Some high-protein foods that you should consider including in your diet.
Cheese with snack
You can increase your protein intake with protein-rich snacks. The commonly eaten snacks are pretzels, crackers, and chips which are not a good source of protein and are high in calories. To make your snacks more protein-rich, add 1 ounce of cheddar cheese. It has 7 grams of protein and fewer calories. Enjoy your snacks paired with your favorite cheese and get protein between meals
Traditional breakfast foods like bread, toast, and cereals lack protein. Contrarily, eggs are a rich source of protein, and two large eggs contain 12 grams of high-quality protein. Eating eggs in the morning gives you enough energy to start your day and reduces your appetite for several hours.
Almonds are rich in nutrients like protein, fiber, magnesium, and healthy monosaturated fat. One ounce of almonds contains 6 grams of protein and very low carbs. You can add chopped almonds to your yogurt, salad, cottage cheese, or oatmeal and increase protein intake in your food.
Meat is an incredible source of protein. When choosing meat for your meal, try to go for a leaner and bigger size; it contains more protein and fewer calories. For example, a T-bone steak contains 21 grams of protein and 250 calories. On the other hand, a sirloin steak has 26 grams of protein and 150 calories. Add a good piece of meat to your diet to increase your protein intake.
Fish is an excellent source of protein, and almost all kinds of fish offer good quality and quantity of protein. Canned fish are especially easy to store and carry while traveling. One serving of canned fish is around 3.5-ounces and provides 19 grams of protein. Other fish types like sardine, herring, and salmon are fantastic sources of protein and omega-3 fatty acids. You can add salad, pasta, or other light food to your fish and enjoy a protein-rich meal.
Protein shakes and protein powder
Vegetarian or vegan people often cannot get enough protein from their diet. If you are trying to build muscles, you need more protein intake. Protein shakes are the best way to increase your protein intake. Shakes and smoothies usually contain fruits and vegetables, which are good for health but not rich in protein. Protein powder is a great way to make your shakes and smoothies rich in protein. One scoop or 28 grams of protein powder provides almost 17 grams of protein. If you are looking for a good, healthy protein powder, you can check out all of our Kaylo Protein Powders in our Supplements collection.