When it comes to making protein choices in your diet, quality and quantity both are equally important. Here’s all you have to know to keep your body and mind healthy.
What is protein?
Protein in your diet provides energy and supports your mood and cognitive function. In addition, it’s an important nutrient required for building, maintaining, and repairing tissues, cells, and organs throughout the body. Most animals have a high source of protein, such as meat, fish, eggs, and dairy, which deliver all the amino acids your body needs, while plant-based protein sources such as grains, vegetables, beans, and nuts often lack one or more of the essential amino acids.
The health benefits of protein
Protein gives you the energy to get up and go- and keep going. While intaking too much protein can be harmful to people with kidney disease, diabetes, and some other conditions, but by taking the right amount of high-quality protein-
- Keeps your immune system functioning properly, maintain heart health and your gasping system, and speeds recovery after exercise
- It can help reduce your risk for diabetes and cardiovascular disease
- It can improve your mood and boost your resistance to stress, depression, and anxiety
- It can help you think clearly and may improve recall
- It’s important to growth and development of children and for maintaining health in your senior years
As well as being imperative to feeling healthy and energetic, protein is also important to your look. Eating high-quality protein can help you maintain healthy skin, nails, hairs, build muscle, and maintain lean body mass while dieting.
Some tips to increase your protein intake
To include more high-quality protein in your diet, try replacing processed carbs with high-quality protein. It can reduce your risk for heart disease and stroke, and you’ll also feel full longer, which can help you maintain a healthy weight.
- Reduce the number of processed carbohydrates you consume- from foods such as cakes, cookies, chips, and pastries and replace them with protein foods such as fish, seeds, peas, nuts, low-fat dairy, chicken, and soy products.
- Snacks on nuts and seeds instead of chips, replace a baked dessert with Greek yogurt or swap out slices of pizza for a grilled chicken breast and a side of beans.
Why should I follow calorie high foods and high protein foods?
- To eat enough calories to prevent from being used as energy instead of tissue building
- To provide enough calories and protein to reach and maintain the goal weight
Using protein supplements
Protein supplements come in various forms, including powders you mix with milk or water, pre-mixed, ready-to-drink shakes, or in bars. The most common types of protein used are whey, casein, and soy. Whey and casein are milk-based proteins, while soy is the better choice for vegans or anyone with a dairy allergy.
- Safety concern- protein supplements may not be safe for older people with renal disease or people who have recently undergone surgery on the digestive system. Some ingredients may even interact with prescription medication, so consult with your doctor before using it.
- Drink plenty of water- Start intaking more and more water to stay hydrated and make sure you’re getting enough calcium in your diet.
Look out for extra ingredients- many protein bars are packed with carbs and added sugar.
Source URL: https://highproteinbreakfast.co.nz/
