Protein: The Nutritional Powerhouse
Protein is one of the most important macronutrients when it comes to fitness. If you want to build muscle and improve recovery, having the correct amount of protein will be the key. It can be overwhelming when it comes to choosing how you want to supplement your diet with protein, but there is no wrong answer. Choose an option that fits best for your lifestyle and is something you can sustain long term. Here are your options when it comes to protein!
Supplements:
Supplemental protein often comes in the forms of either powder or a pre-made drink. There are a plethora of different kinds that fit almost any life-style. The general rule when using a supplemental protein in your diet is that no more than 20% of your daily allotted protein should be a supplement. Too much supplemental protein can cause kidney issues. When choosing a powder or pre-made drink it’s important to look at the nutrition label. We want the most amount of protein per serving without any extra sugars, fats, or fillers. In general, I suggest less than 5 grams of fat and less than 10 grams of carbs per serving. To ensure we aren’t buying a protein that is a majority filler, take a look at the serving size and compare it to the amount of protein per serving. If the serving size is 40 grams and you have 20 grams of protein per serving that indicates there is 20 grams of filler.
Lean Animal Proteins:
Lean animal proteins, such as chicken, turkey, fish, and lean cuts of beef, are excellent sources of complete protein. They provide all the essential amino acids required by the body. These proteins are typically low in saturated fats and cholesterol, making them heart-healthy choices. Additionally, fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids, which offer numerous health benefits, including reducing inflammation and promoting brain health. Fish consumption should be limited to 2-3 times a week because of high levels of mercury.
Plant-Based Proteins:
Plant-based proteins have gained immense popularity due to their numerous health benefits and environmental sustainability. Legumes like lentils, chickpeas, and black beans are rich in protein and fiber, making them an excellent choice for vegetarians and vegans. Quinoa, chia seeds, hemp seeds, and tofu are also fantastic plant-based protein sources. These options are often low in saturated fats and high in essential nutrients like fiber, vitamins, and minerals. By incorporating these plant-based proteins into your diet, you can reduce your risk of chronic diseases and support the environment.
Dairy and Dairy Alternatives:
Dairy products such as milk, yogurt, and cheese are not only rich in protein but also provide essential nutrients like calcium and vitamin D. For those who are lactose intolerant or prefer dairy alternatives, there are plenty of options available. Soy milk, almond milk, and oat milk are fortified with nutrients and offer a similar protein content to cow's milk. Greek yogurt, made from cow's milk or alternatives like coconut milk or almond milk, is an excellent source of protein and probiotics, supporting gut health and digestion.
Eggs: A Complete Protein Source:
Eggs are often considered the gold standard of protein sources as they contain all the essential amino acids required by the body. They are versatile, affordable, and easy to incorporate into your diet. Despite the previous concerns about cholesterol, current research suggests that moderate egg consumption is safe and may even have positive effects on heart health. Whether you prefer them scrambled, boiled, or in omelets, eggs are a nutrient-dense option that can enhance the protein content of your meals.
No matter what you choose, balance is key. Experiment with different protein options and see what you like best!
