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6 Expert Recommended Sources Of Protein

There are few nutrients important to our bodies as protein. We know that if you aren’t eating enough protein, both your health and your physique will suffer. Nevertheless, there are conflicting opinions on how much protein people need.

Most official nutritional organisations recommend a modest amount of protein intake. The dietary reference intake (DRI), suggests consuming 0.8g of protein per kilogram of your body weight. However, although this may be enough to prevent protein deficiencies, studies have shown that this is not enough to promote optimal health and body composition (1).

The correct amount of protein differs for everyone, as it is dependent on many factors such as activity levels, age, muscle mass, your current state of health and the physique goals you have in mind (1).


Adding More Protein To Your Diet

If you need to add more protein to your diet, here are some of the best sources:

  1. Chicken (2)

Chicken, especially when grilled and without the skin, is one of the best protein sources you could consume. A simple 100g serving of chicken supplies 32g of protein, along with other nutrients such as omega-3. Importantly, omega-3 can increase protein synthesis – a process which helps turn the protein that you consume into body muscle.

  1. Beef, Pork, Kangaroo (3)

Lean red meats are also good sources of protein and can contain minerals such as zinc, iron, selenium, and B group vitamins. Kangaroo meat is growing in popularity due to its low fat content, and a fillet contains 21g of protein per 100g(4).

  1. Eggs (5)

Eggs are some of the most nutrient-dense (and affordable) foods available. They are full of vitamins, minerals, healthy fats and plenty of protein. One large egg generally contains around 6g of protein. By substituting eggs for other foods in your diet, you can reduce your overall calorie intake and set yourself on the right track to losing excess weight. Studies have found that eating eggs for breakfast can increase feelings of satiety and therefore you are less likely to consume excess calories throughout the day.

  1. Milk (3)

Milk comes in several fat percentage levels and is widely available, which makes it a convenient protein source. Moreover, milk is rich in vitamins and minerals and can be easily flavoured if you don’t like the taste. Whole milk is an excellent high calorie, protein-rich drink, and therefore ideal for those who want to gain both weight and muscle mass. One cup of milk contains approximately 8g of highly absorbable protein.

  1. Yoghurt (2)

Although not all yoghurt is equal when it comes to protein content, on average you can find around 10g of protein per 100g of yoghurt, which makes it an excellent breakfast or snack choice. Research from the USA has found that eating high protein foods first thing in the morning can play an important role in stabilising blood sugar levels and preventing fat gain.

  1. Canned Tuna (3)

Most fish are excellent sources of protein, however canned tuna is not only easily affordable, but it is also fast and convenient. A 100g serving of tuna can contain up to 20g of high-quality protein. Additionally, tuna is also a source of omega-3 fatty acids and can fight inflammation in the body.

The importance of eating enough protein cannot be overstated. Studies have found that increasing protein intake to 30% of your calorie intake can aid in weight loss.

Interestingly, protein can not only help you lose weight, but it can also prevent unwanted weight gain in the first place. And regaining weight after losing it doesn’t have to be a given – in one study researchers found that increasing protein intake from 15% to 18% was able to reduce the amount of fat that people regained after they lost weight by 50%! (1).



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