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Ingest enough of quality protein for a healthy you

Are you consuming enough of quality protein required by your body?

Deepta Gupta | New Delhi |

Are you consuming enough of quality protein required by your body? Though, there are vastly different opinions on how much protein you actually need. The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 gram of protein per kilogram of body weight. It is credibly important for optimal health and body composition.

The appropriate amount of protein requirement differs from individual to individual depending on many factors like age, sex, existing state of health, muscle build, activity levels and body goals.

Proteins are the main building blocks of the body including muscles, tendons, organs, skin, enzymes, hormones, neurotransmitters and various tiny molecules without which life wouldn’t be possible. Besides, a high protein intake can help in losing weight and gaining muscle. Protein is not just about the quantity. It’s also about quality.


Best possible ways to get enough of quality protein:

Eating disorders can be a crucial cause of protein deficiency. If you’re physically active, you need not stuff yourself only with carbohydrates. Though, many carbohydrate rich foods like whole grain breads have protein yet consider consuming high-density sources of protein as well. Caloric deficiency can also lead to protein deficiency. Raising up the volume of physical workout requires an increase in caloric intake exponentially.

Follow the vital timings when your body absorbs protein most efficiently. However, they can be consumed any time of the day but your body will absorb them most 30 minutes after you wake up in the morning, 30 minutes after finishing your workout and 30 minutes before going to bed. In the morning your stomach is completely empty. So, your body acts as a sponge to absorb this essential nutrient. After a vigorous workout, your torn-out muscles need protein badly. When you sleep at night, your body systems keep on repairing your body for the loss it suffered throughout the day. This process needs the help of protein.

Don’t try to suck down protein in one go. It reduces the chances of your body to absorb it optimally. Instead, consume high-protein foods in each of your meals and snacks from whole food sources.


Swap out rice or noodles for quinoa. Half a cup of quinoa will get you four grams of protein.

Keep a reserve of protein bar created with a blend of whey, casein and whole food ingredients like nuts always ready with you. Whenever you feel hungry and can’t reach for a protein rich food, consume it. Stay away from protein bars that are just candy bars in disguise. They’re loaded with sugar and empty calories.

Eat Greek yogurt instead of sour cream and ice creams. You’ll barely notice the difference between sour cream and Greek yogurt. For a sweet tooth, add honey and ricotta cheese to Greek yogurt. Top it with your favourite fruits and nuts and enjoy the feel of an ice cream scoop.

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Opt for pasta made from black beans and legumes. An average serving of black bean spaghetti will complement you with 25 grams of protein.

Substitute potato chips for chips made from beans.

Add a dash of shredded parmesan cheese onto salads, sandwiches, pasta and other dishes to bump you up with protein.

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Cottage cheese is a rich-protein food that’s delicious too. Add nuts and seeds to it for a satisfying diet full of protein.

Eat two whole boiled eggs everyday preferably in breakfast to punch up the protein.

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If having cereals in breakfast, add hempseeds to it to up your protein intake.

Top your snacks and meals with almonds. Your aim should be to have a handful of almonds daily to get high-quality protein.

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Incorporate chia seeds and flax seeds in your daily diet. They’re rich source of protein.

One cup of edamame (green soybeans) adds a gigantic 18 grams of protein. Add them to any salad.

Consume slightly larger portions of leaner meat to increase protein intake.

Lean meat
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One scoop of 28 grams of protein powder provides 20 grams of protein. Whey protein powder has been studied the most helpful protein among soy, egg and pea protein. Add it in shakes and smoothies. Substitute your morning glass of fruit juice with it.

It is not hard to get enough protein. All that you need an effort with precise knowledge!