Proteins are responsible for the growth and repair of body tissues, integral in enzymes, hormones, and red blood cell production. Your body needs amino acids, but unfortunately, it cannot store them. Proteins comprise of amino acids in the form of smaller building blocks. Consume a sufficient supply of proteins. In the US, the staple protein source is animal proteins from fish, eggs, and meat. Individuals following a vegan diet eat plant-based proteins to meet their dietary requirements.
People need unique amounts of protein daily based on several factors, including weight, age, physical activities, and health status. The U.S. Department of Agriculture has an online calculator to estimate your daily protein intake. If you feel you lack adequate protein and need other sources, here are helpful tips.
1. Eat Soybean Products
Soybean is a legume most prevalent in East Asia, the US, and many other countries across the globe. Soy protein is a soybean product found in several foods, including tofu, milk, and many other innovative soy products. It is a plant-based protein with all the amino acids your body needs.
Also, soybean is a viable source of calcium, potassium, fiber, magnesium, manganese, copper, and saturated fats such as omega 3 and 6. It is a whole food but also comes as a supplement in tablets and powders.
2. Protein Powders
While you can get just adequate protein from the foods you consume, sometimes your body needs extra protein depending on what activities you are engaging in and what you want to achieve. The additional supply can only come from dietary supplements.
Mix protein supplements with your favorite drink, including water, as this way, the supplement becomes easy to drink, and the whole process of getting healthier becomes much more fun.
There are several bits of advice for when and how to do protein powder drinks. Proteins are responsible for building and repairing muscles; hence eating protein drinks around the time you are engaging in muscle-building exercise would help. If you intend to prevent muscle loss due to aging, drinking protein supplements could help.
Drinking protein supplements in drinks can help your body have the needed nutrients to build and repair muscles and body tissues. Taking up protein when going to sleep is advised for the body to digest and use it as you sleep.
3. Milk and Dairy
Drinking one cup of skim milk gives you the right protein requirement daily. You, therefore, need to stock up on milk and dairy to be over the edge in getting enough protein supply. Greek yogurt is another excellent option, for it is delicious, and you can combine it with honey, nuts, and other additions for extra nutrition.
Suppose you are a vegan and want to stick to a plant-based diet, or you are not a milk lover, or perhaps you cannot digest dairy, soy milk as discussed above, or coconut milk, rice, and almond are options to consider. Soy milk contains up to 6.3 grams of proteins per cup; hence, switching skim milk for soymilk, coconut, rice, or almond milk is not bad. However, note that rice, coconut, and almond milk have much less protein than soy milk, so you cannot rely on them as much as soy milk.
4. Quinoa
Pasta and rice are often comparable to quinoa, but they are different since quinoa is a complete protein seed. A complete protein seed has all the amino acids the human body requires. It is possible to use quinoa in place of most carbohydrates. You can use it in all the dishes where you’d otherwise use pasta or rice and create foods with the same consistency as other carbohydrate-related meals but with a higher level of nutrition.
Quinoa is a rich source of protein and provides approximately 8 grams per cooked cup. It is also fiber-rich and provides up to 5 grams per cooked cup. Fiber is essential for gut health. Quinoa is rich in antioxidants and is gluten-free. Consider quinoa if you are a vegan or vegetarian looking for an alternative to animal protein.
5. Nuts and Seeds
Many underrate the level of nutrients of nuts and seeds, forgetting that they are highly rich in nutrient potential. There are many examples of nuts and seeds to consider for protein, such as almonds, peanuts, sunflower seeds, chia seeds, hemp seeds, pumpkin seeds, cashew, and walnuts.
Determine their percentage protein to get the optimal amounts fast and efficiently. Nuts are also versatile in food preparation. You can eat them independently, add them to foods such as salads, oatmeal, or yogurt, or make energy balls or trail mixes.
Conclusion
These are only a few sources of proteins you can try. Proteins are essential in the body because they perform many vital roles, such as helping to build and repair tissues, maintaining fluid balance, protecting the immune system, transporting nutrients, and more. You should eat them from a variety of sources to make sure you get the right balance of Essential Amino Acids (EAA).
