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How does one ensure daily...

2020-04-15 15:46:24 | Zaid Khan 2 0

How does one ensure daily protein intake? Which foods help to achieve it?

Eating protein is essential for health. Recommended Daily Intake (RDI) for protein is 50 grams per day. But numerous researches have shown that the daily consumption must be much higher than this. Calculating the amount of protein you need to consume is easy. For an average male, it is around 0.8 to 1.5g of protein per pound of body weight. Depending on your activity levels the amount of protein that you need to be consuming changes. But to be in the safe side and have a healthy body, it is better if you aim for around a minimum of 1g per pound of body mass.

So by this, it becomes clear as to how much protein a 150lb individual should be consuming. The minimum amount of protein should be 120g.

To ensure that you eat the required amount of protein in a day, here are some tips:

Always try to eat your protein first

When having your meal, try to eat protein foods first preferably over starchy foods like carbohydrates. Proteins make your gut feel full and satisfied as they release PYY hormone (peptide tyrosine tyrosine). The other benefit of consuming proteins first is that they don’t spike your insulin levels to a high level as they’re usually low in their GI (glycemic index)

Include Protein-rich snacks in your diet

Generally, we snack on carbohydrate filled sources like biscuits, candies, chocolates and other such foods. Including protein-rich snacks will help you have better control over your appetite and also help you achieve your protein goal for the day.

Consider using Supplements like Whey Protein

There is a taboo regarding supplements in general. Many people associate using supplements with using steroids and anabolic. Contrary to that, supplements like whey provides us with a very high quality of protein. Whey protein is easily absorbed by the body, making it one of the best sources of dietary protein.

You can find your protein needs from foods such as

  • Chicken breast 24g per 100g
  • Eggs 6g per egg
  • Soya chunks 53g per 100g
  • Whey protein 25g per 30g
  • Dals 20–24g per 100g

One thing to keep in mind while being a vegetarian is to pay some attention to the amount of carbohydrates that are being consumed from the protein sources. Many vegetarian sources are not lean sources of protein and have considerate amounts of carbohydrates in them.