Health

3 Ways You Can Increase Your Protein Intake Easily

3 Ways You Can Increase Your Protein Intake Easily
Christina Comben

As one of the three macronutrients, protein is essential for survival. While your body could probably live without carbs and fat (the other macros); cut out the protein and your body will start shutting down.

Protein in regular doses helps to repair tissues, speed up muscle recovery and make enzymes and hormones that your body needs.

While there are around 10,000 different types of proteins floating around in our systems fighting to keep us fit, you can narrow down your protein intake – and increase it easily – by concentrating on the following three:

1. Fish

Fish isn’t everyone’s favorite dish, but it’s certainly good for your body. When you look at the Japanese and other Asian countries’ high-fish diets, you can see why their life expectancy is so high. Your body needs a high amount of amino acids, and fish is a great source of these, as well as Omega 3 fatty acids and vitamin D.

If you don’t live near the coast or can’t stomach the idea of eating fresh fish, then you can still get an important amount of protein from canned tuna.

2. Eggs

The first thing that comes to mind when you hear the word “protein” may be a thick, juicy steak. But actually, eggs are one of the most nutritious foods and healthiest sources of protein around. Every egg white contains 4 grams of protein, and just 17 calories, with the yolk providing 2.7 grams of protein and around 55 calories. According to nutritionists, this is the perfect balance. Regular consumption of eggs can be beneficial to your overall health, wellbeing, muscles, bones and joints.

3. Milk

Just one cup of milk contains a whole 8 grams of protein, as well as calcium and magnesium to help your bones. While it’s true that milk can be high on the fatty side, a glass of milk a day can be very beneficial for boosting your protein intake and promoting a better quality of sleep.

If you have a milk intolerance condition, you could try an alternative like kefir, which is a healthy milk-like drink that only contains small traces of lactose. Kefir is generally tolerated by people who can’t drink milk or eat yogurt.

Protein should constitute around 10-35% of your daily calorie intake, with the Institute of Medicine’s guidelines suggesting 0.8 grams of protein for every kg of body weight as the minimum amount for a healthy lifestyle.

Lack of protein could lead to losing muscle mass, weakening your heart and a series of unwanted problems due to weakened immunity – so, make sure you get enough of it!

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