Protein: How to Get What You Need for the Day

No matter what diet we choose, protein, and especially its adequate intake, is something we usually worry about. It is important for us as it provides macronutrients energy in addition to being fuel for the growth and repair of tissues and organs, it helps create hormones and enzymes in our body.

Protein is made up of smaller substances called amino acids. There are 20 amino acids, but our body can only produce 11 of them. The remaining nine are called essential amino acids, and you can only get them through your diet.

There are many sources of protein, but only a few of them contain all nine essential amino acids, such as meat, fish and dairy products.

Other sources of protein, such as nuts, beans and seeds contain only a few essential amino acids.

For this reason, it is important to know which foods are not full of proteins, but also how to prepare them.

How i will get and the nine definitely amino acids

In order to obtain all nine essential amino acids, it is important to consume foods that contain them. Some of these foods are meat, fish, eggs, dairy products, as we said above.

However, if you are following a vegetarian or vegan diet If you are fasting or simply want to limit your consumption of meat and animal products, then the following protein-rich plant foods are just some of the foods you can include in your diet:

  • tofu
  • Legumes
  • Quinoa
  • Nutritional yeast
  • Nuts and seeds
  • Soy milk

But in addition to choosing the right protein-rich foods, it’s important to know which foods you can combine them with so that you get the amino acids you need.

Top ideas for getting as much protein as you need

  • Whole grains with legumes

Pairing whole grains like rice or bread with legumes is a great way to incorporate incomplete proteins.

Try black beans with rice, cold rice and chickpea salad, or a delicious appetizer of pita and homemade hummus.

Of course, you can add seeds like pumpkin seeds or even nuts for even more protein.

  • Whole grains with nuts or seeds

Who can say no to a hearty sandwich made on whole wheat bread peanut butter;

Or oatmeal in a bowl with nut butter and seeds? Or even homemade bars protein with nuts, seeds, honey and oats?

Absolutely no one! There is no need for it, as there are many tasty, satisfying and protein-rich dishes. All of these should of course be consumed in moderation and should be part of a balanced diet plan.

In addition to the right foods and the right combinations, there are some habits you can incorporate into your daily life that will help you get the most out of the foods you eat.

  • Eat regularly throughout the day
  • Chew your food well
  • Limit your alcohol consumption
  • You take proteins throughout the day, not all at once
  • You follow a regular exercise routine.

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