Some weightlifters take protein supplements to bulk up their muscles. But why does the average person need protein in their diet? Because this nutrient does a lot for your body. It’s in almost everything: muscles, tendons, enzymes, hormones, skin, and even hair. It also fuels your body and carries oxygen in your blood.
Most people should get 10% to 35% of their daily calories from protein. The good news? No pills or powders are needed — it can all be from what’s on your plate.
Foods rich in protein include:
- Eggs Fish Poultry Lean beef or pork Dairy products (think cottage cheese or yogurt) Seeds Nuts and nut butter Legumes (beans and peas) Grains (like wheat, rice, oats, or corn)
If you’re looking for an on-the-go protein boost, power bars are a good choice. You can whip them up from easy-to-find ingredients that pack a protein punch. And you can’t go wrong with peanut butter: Versatile. Tasty. And a protein powerhouse.
Ingredients:
- ½ cup honey 1 cup peanut butter (or swap out for another nut butter) 2 cups rice cereal or unsweetened cereal flakes 2 cups quick oat 1 cup raisins or other dried fruit
Directions:
Bring honey to a boil in a saucepan. Reduce heat to low and stir in peanut butter. Add the rest of the ingredients and mix well.
Spray an 8-inch square pan with cooking spray and press the mixture into the pan. When cool, cut into 16 bars.
According to the Dietary Guidelines for Americans 2015–2020Trusted Source, a healthful eating pattern includes a variety of foods containing protein. Both animal and plant foods can be excellent sources of protein
Dairy products, such as milk, cheese, and yogurt, also contain protein. Whole grains and vegetables contain some protein, but generally less than other sources.
Animal products tend to contain higher amounts of protein than plant foods, so people following a vegetarian diet or a vegan diet may need to plan their meals to ensure they meet their protein needs.
Building and repairing muscle requires protein. Many athletes and bodybuilders use protein products to boost muscle growth.
A wide range of protein supplements is currently available, many claiming to encourage weight loss and increase muscle mass and strength.
A 2018 review reported that taking protein supplements significantly improved muscle size and strength in healthy adults who do resistance exercise, such as weight lifting.
However, protein shakes and powders count as dietary supplements, and so they are not regulated by the Food and Drug Administration (FDA). This means people cannot guarantee that the products contain what the manufacturer claims they do.
Some supplements may also contain banned or unhealthy substances, such as heavy metals or pesticides.
Many protein products are high in added sugar and calories, which can lead to spikes in blood sugar and weight gain, so it is important to check the labels.
Most people, including athletes, can get enough protein from a balanced diet without supplements. Getting too much protein consistently can cause serious health problems.
Protein is an important macronutrient that every cell in the body needs. It helps build and repair cells and body tissues, including the skin, hair, muscle, and bone. Protein is also important for blood clotting, immune system responses, hormones, and enzymes.
Many protein-rich foods also contain high levels of minerals, including iron, magnesium, and zinc.
Protein occurs in both animal and plant foods. Animal sources include meat, fish, and eggs. Beans, nuts, and soya are protein options for those following a vegan or vegetarian diet.
A general guideline from the Food and Drug Administration (FDA) recommends that people get 50 grams (g) of protein per day on a 2,000-calorie diet. Individual protein needs will vary, however, depending on a person’s activity levels and weight. A healthful diet should include a range of protein foods
You must be logged in to post a comment.