How much protein you need in your diet depends on your fitness goals, as well as your current weight and your daily caloric intake. An average, sedentary person needs approximately 0.36 grams of protein per pound of body weight, according to U.S. dietary recommendations, but people who regularly exercise with the intent of building muscle mass need more.
Most fitness experts recommend at least one gram of protein per pound of body weight. For a person that weighs 150 pounds, that means eating 150 grams of protein daily. The easiest way to get this much protein on a daily basis is to eat meat. However, there are other, more budget-friendly sources of protein you can buy at most supermarkets. The following are three examples.
1. Eggs Eggs are cheap, widely available, and packed with protein. One large egg provides six grams of protein, and two eggs contain as much protein as a serving of meat or fish. Eggs also provide 14 different nutrients, including vitamins A, B-12, D, and E, and is a good source of folate. Don't forget to eat the yolk, too. Egg yolks contain half the protein found in eggs and the lutein in them may actually even help prevent heart disease.
2. Peanut butter If you're not allergic, peanut butter is a great plant-based protein source. Just two tablespoons provide eight grams of quality protein, as well as a variety of other vitamins and minerals. While peanut butter contains a large amount of dietary fat, most of it comes in the form of monounsaturated fat (MUFA), which promotes heart health. In addition, a study of more than 83,000 women in the U.S. found that those who ate peanut butter regularly had a 21 percent lower risk of developing Type 2 diabetes. Make sure to buy regular, full fat peanut butter as reduced fat versions typically have more sugar in them to make up for the missing fat.
3. Garbanzos Garbanzos or chickpeas provide a lot of bang for your buck: 100 gram serving contains approximately 15 grams of protein. It also provides 15 grams of fiber as well as magnesium, folate, calcium, iron, and vitamin B-6. Use pureed chickpeas to thicken and add flavor to soups and stews, or mash them and use them to make hummus or falafel. However, you can't live on protein alone. The key to improved athletic performance, better body composition, and better health is a balanced diet rich in whole foods that contain a variety of nutrients.
I'm Annie Joubran, a health and fitness enthusiast. Subscribe to my blog for more tips on healthy eating and exercise.
Most fitness experts recommend at least one gram of protein per pound of body weight. For a person that weighs 150 pounds, that means eating 150 grams of protein daily. The easiest way to get this much protein on a daily basis is to eat meat. However, there are other, more budget-friendly sources of protein you can buy at most supermarkets. The following are three examples.
1. Eggs Eggs are cheap, widely available, and packed with protein. One large egg provides six grams of protein, and two eggs contain as much protein as a serving of meat or fish. Eggs also provide 14 different nutrients, including vitamins A, B-12, D, and E, and is a good source of folate. Don't forget to eat the yolk, too. Egg yolks contain half the protein found in eggs and the lutein in them may actually even help prevent heart disease.
2. Peanut butter If you're not allergic, peanut butter is a great plant-based protein source. Just two tablespoons provide eight grams of quality protein, as well as a variety of other vitamins and minerals. While peanut butter contains a large amount of dietary fat, most of it comes in the form of monounsaturated fat (MUFA), which promotes heart health. In addition, a study of more than 83,000 women in the U.S. found that those who ate peanut butter regularly had a 21 percent lower risk of developing Type 2 diabetes. Make sure to buy regular, full fat peanut butter as reduced fat versions typically have more sugar in them to make up for the missing fat.
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3. Garbanzos Garbanzos or chickpeas provide a lot of bang for your buck: 100 gram serving contains approximately 15 grams of protein. It also provides 15 grams of fiber as well as magnesium, folate, calcium, iron, and vitamin B-6. Use pureed chickpeas to thicken and add flavor to soups and stews, or mash them and use them to make hummus or falafel. However, you can't live on protein alone. The key to improved athletic performance, better body composition, and better health is a balanced diet rich in whole foods that contain a variety of nutrients.
I'm Annie Joubran, a health and fitness enthusiast. Subscribe to my blog for more tips on healthy eating and exercise.
Eggs are a good choice for complete protein.
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ReplyDeleteCan't live without peanut butter.
ReplyDeleteFish and seafood too!
ReplyDeleteI had fun reading your blogs! Simply written yet very informative.
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