The Best Sources of Protein for Exercisers
Protein is an important part of a proper diet. You may be familiar with the role proteins play in building, maintaining, and repairing muscle after exercising. However, proteins are also important for other functions, such as regulating hormones and maintaining a healthy immune system. But how much protein do we need and what are the best sources?
The recommended daily intake of protein varies depending on age, sex, exercise level, and other factors. However, most adults need about 0.36 grams of protein per pound of body weight. This means that a 150-pound person would need about 54 grams of protein per day.
Meat Protein
Animal protein is a good source of complete protein, which means that it contains all nine essential amino acids. Essential amino acids are not produced by our bodies so we must consume foods that contain them. Animal protein is also a good source of iron, zinc, and other important nutrients. According to John Hopkins Medicine, most meats – poultry, beef, fish and pork average about 7 grams of protein per ounce. Eggs average around 6 grams of protein per ounce.
Some of the best sources of animal protein include:
Meat: Beef, chicken, pork, lamb, and seafood
Eggs
Dairy: Milk, cheese, and yogurt
Supplements: Whey protein powder, casein protein powder
Plant Protein
Plant protein is a good source of incomplete protein, which means an individual plant-based food does not contain all nine essential amino acids. However, you can get all of the essential amino acids by eating a variety of plant-based proteins. Lentils and beans like black beans and kidney beans are toward the top with a healthy 7-10 grams of protein per half cup.
Some of the best sources of plant protein include:
Beans: Black beans, lentils, kidney beans, and chickpeas
Nuts: Almonds, walnuts, peanuts, and cashews
Seeds: Chia seeds, hemp seeds, flax seeds, and pumpkin seeds
Grains: Quinoa, rice, and oats
Soy products: Tofu, tempeh, and edamame
The Best Combination of Protein for Adding Muscle
If you are trying to build muscle, it is important to eat a combination of meat and plant protein. Meat protein is a good source of complete protein, which means they have all essential amino acids. While plant protein is a good source of fiber and other nutrients that can help support muscle development, as well.
A good way to get enough of animal and plant protein is to eat a meal that includes chicken or fish, and a source of plant protein, such as beans or lentils. You can also add a serving of dairy, such as yogurt or cheese, or a plant-based protein powder to your meal.
Additional Tips
- Eat protein throughout the day. It is important to eat protein at every meal and snack. This will help you to meet your daily protein needs and support muscle growth.
- Pair protein with carbohydrates and healthy fats. Eating protein with carbohydrates and healthy fats will help you to feel full and satisfied.
- Drink plenty of water. Water is essential for protein digestion and absorption. Be sure to drink plenty of water throughout the day.
- Get enough sleep. Sleep is important for muscle growth and repair. Aim for at least 7-8 hours of sleep per night.
By following these tips, you can get the protein you need to support your health and fitness goals.