Best Sources of Proteins

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Protein is an essential nutrient, responsible for multiple functions in your body, building cells and muscles, hormones and anti-bodies. Everyone needs protein in their diet, an even increased quantity if you do endurance sports or weight training.

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. Weightlifters and strength athletes need around 1.4 – 2 g of protein per kg of body weight every day. Endurance athletes need around 1.2-1.6 g of protein per kg of body weight daily. Protein is particularly important after exercise since muscles need it to recover and rebuild tissue. A portion of protein (15-25g) is recommended within 30 minutes of exercise.

 

Can you eat too much protein?

For most people, the daily protein requirements are easily achieved by a healthy, balanced diet. The recommended daily intake of protein is 55g for the average man and 45-50g for the average woman. This will vary over your lifetime and depend on your individual circumstance (athletes will require more protein than someone living a sedentary lifestyle).

It’s recommended to avoid consuming more than twice the recommended protein intake. Consuming too much protein in the long term might lead to the worsening of existing health problems.

 

Food with high protein intake

High protein foods

Both plants and animals provide sources of proteins – here are some of the best food sources of protein.

 

Animal sources of proteins:

Eggs – One medium egg has around 6-7 g of protein.

Dairy products – 100g of milk contains around 3g of protein, while 100g of cheddar cheese contains around 2 5g of protein.

Fish and seafood – Just 1 ounce (28 grams) of dried fish can provide 18 grams of protein. Three ounces (85 grams) of shrimp contain 12 grams of protein. Three ounces (85 grams) of cooked  tuna has about 25 grams of protein. Three ounces (85 grams) of cod have 16 grams of protein.

Chicken and turkey – Three ounces (85 grams) of chicken breast / turkey have about 27 grams of protein.

Lean beef – One 3-ounce (85-gram) serving of lean sirloin steak has 25 grams of protein.

 

Vegetable sources of proteins:

Soy – Per 100g, soy beans have around 15g of protein.

Nuts and seeds – There are certain types that are particularly protein rich: almonds, cashews, chia seeds and flaxseeds are all popular protein options. A 30g portion size of almonds or peanuts contains around 6g of protein. Around 50 pistachio nuts provides 6g of protein. Hempseed contains 10 grams of protein per ounce (28 grams). That’s 50% more than chia seeds and flaxseeds.

Beans and pulses – One cup (198 grams) of boiled lentils contains 18 grams of protein. Chickpeas, black beans, kidney beans and even baked beans are an easy way to power up your protein intake. There are also a range of grains such as oats, barley, rice and quinoa. One cup (185 grams) of cooked quinoa has 8 grams of proteins.

Brussels sprouts – One-half cup (78 grams) contains 2 grams of protein.

Oats – 50g of oats contains around 2g of protein.

Tofu – 100g of  tofu have around 8g of protein.

Broccoli – One cup (96 grams) of chopped broccoli has 3 grams of protein.

 

Key takeaways:

For most people, the daily protein requirements are easily achieved by a healthy, balanced diet. The recommended daily intake of protein is 55g for the average man and 45-50g for the average woman. This will vary over your lifetime and depend on your individual circumstance (athletes will require more protein than someone living a sedentary lifestyle).

It’s recommended to avoid consuming more than twice the recommended protein intake.

Animal proteins, such as meat, eggs, and milk, are complete proteins, meaning they provide all of the essential amino acids the body needs.

All fruits and vegetables contain protein, but the amounts are usually small. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts. They contain about 4–5 grams of protein per cooked cup.

Fresh fruits generally have a lower protein intake than vegetables. Those with the most protein include guava, mulberries, blackberries, nectarines and bananas, which have about 2–4 grams of protein per cup.

 

What are your favorite sources of protein? Post your questions and comments below.

 

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Read more:

https://www.bbcgoodfood.com/howto/guide/best-sources-protein

https://www.bbcgoodfood.com/howto/guide/best-sources-protein-vegetarian

https://www.healthline.com/nutrition/10-foods-almost-pure-protein#TOC_TITLE_HDR_11

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