According to the Academy of Nutrition and Dietetics, most people, including athletes, can get all the protein they need from food alone. However, supplements are a quick and convenient option that can be useful for people who struggle to get enough protein from their diet. Here are 14 easy ways to eat more protein. In a small study, people with type 2 diabetes were served identical meals on different days.
Blood sugar and insulin increased significantly less when they consumed protein and vegetables before eating high-carbohydrate foods, compared to when the order was reversed (. For example, a 1-cup (30-gram) serving of plain tortilla chips has 142 calories, but only 2 grams of protein (. While oats contain more protein than most cereals, they only provide about 5 grams in a typical 1-cup (240-gram) serving (. On the other hand, 3 large eggs provide 19 grams of high-quality protein, along with important nutrients such as selenium and choline (1).
According to a previous study, eating whole eggs can also modify the size and shape of LDL (bad) cholesterol particles and even reduce the risk of heart disease (1). Almonds also contain 6 grams of protein in a 1-ounce (28-gram) serving, making them a better source of protein than most nuts (1.Research shows that Greek yogurt increases the release of gut hormones, peptide 1 (GLP- and PYY), similar to glucagon, which reduces hunger and makes you feel satisfied (2) In addition, it contains conjugated linoleic acid (CLA), which in some studies has been shown to promote fat loss (23, 2) Whey protein powder is the most studied and seems to have an advantage over others when it comes to helping you feel full (25, 26, 2) of whey powder provides about 17 grams of protein, on average (2). Studies show that this amount promotes satiety and preserves muscle mass better than the smaller amounts consumed throughout the day (29, 30). Studies suggest that peanut butter may be associated with several health benefits and may decrease appetite, increase fat burning and lower blood sugar levels (33, 3).
In fact, spreading 2 tablespoons (32 grams) of peanut butter on fruit slices can increase total protein content by 7 grams (3). Some jerky and snack sticks come from beef, bison and other animals raised in the wild. Choosing beef jerky from grass-fed animals will provide better quality meat with higher amounts of healthy omega-3 fats (3). Lean jerky jerky or snack sticks contain approximately 9 grams of protein per ounce (28 grams) (3) (3).
In a previous study, women who followed a diet rich in protein and dairy products were followed while exercising and reducing their calorie intake. They lost more belly fat and gained more muscle mass than women with a moderate intake of protein and dairy products (40). One cup (155 grams) of edamame has nearly 19 grams of protein and about 188 calories (4). Edamame is also high in an antioxidant known as kaempferol.
Studies in mice suggest that it may lower blood sugar and help with weight loss (42, 4). A 3.5-ounce (100-gram) serving of canned fish contains approximately 19 grams of protein and only 90 calories (4). Fatty fish such as salmon, sardines, herring, and mackerel are also excellent sources of omega-3 fatty acids, which can fight inflammation and improve heart health.) (45, 4.Canned fish is a convenient source of high-quality protein and beneficial omega-3 fatty acids). Whole grains are rich in important nutrients, such as fiber, vitamins, minerals and antioxidants (4).
For example, a 1-cup (185-gram) serving of cooked quinoa contains 8 grams of protein, while cooked amaranth provides more than 9 grams of protein per cup (246 grams) (48, 4). This is significantly more than refined grains such as white rice, which contains only 4 grams of protein per cooked cup (158 grams) (50). When you're hungry, look for a snack that contains protein. Here are 30 healthy snacks that are easy to eat and that are guaranteed to satisfy your hunger.
Eating lots of protein has numerous benefits for weight loss, muscle mass gain and health. Here are 10 science-backed reasons to eat more protein. Eating at least 0.7 grams of protein per pound of body weight per day is enough to maximize strength gains, according to a meta-analysis published on September 4 in Sports Medicine Open, Insider's Gabby Landsverk previously reported. About half a cup of Greek yogurt (100 grams) provides about 10 grams of protein and is also high in calcium, which is important for tooth and bone health.
Cottage cheese provides 11 grams of protein per half cup and, especially if you choose a low-fat version, it's low in calories, so it's a great snack if you're trying to lose weight, Ludlam-Raine said. Two eggs provide 12 grams of protein and are also an excellent source of vitamin D, which is particularly important during the winter months in many parts of the world, although most people still need a 10-microgram vitamin D supplement, Ludlam-Raine said. Chicken and turkey provide about 27 to 29 grams of protein per 100 gram serving (about the size of the palm of your hand). Lean beef or pork provides about 27 grams of protein per 100-gram serving, and they're also an excellent source of easily absorbed iron, according to Ludlam-Raine.
Beans, legumes, and lentils provide nine grams of protein per 100-gram serving. Tofu provides eight grams of protein per 100-gram serving and is a good plant-based source of calcium (especially if you choose calcium-hardened tofu) and iron, Ludlam-Raine said. Semi-skimmed milk (2%) provides 7.2 grams of protein per 200-milliliter serving (about a small glass or just over a cup) and is a good source of several other nutrients, such as iodine, vitamin B12 and calcium, Ludlam-Raine said. Soy milk provides 6.6 grams of protein per 200-milliliter serving.
On the other hand, it is entirely possible to achieve 200 grams of protein per day through a healthy and balanced diet. A high protein intake offers several potential health benefits and could help increase weight loss, improve muscle growth and improve overall health. Healthy foods, such as lean meats, dairy products, eggs, legumes, nuts and seeds, can provide the high-quality protein needed to boost an athlete's performance and recovery. Bodybuilding athletes and other competitive athletes typically need up to 200 grams or more of protein per day to maintain an active lifestyle.