The word “Protein” emerges from the Greek word “protos”. The word “Protos” means “First in the line”. Protein is indeed considered one of the critical nutritional components for all good reasons. Protein serves essential functions in the body and is vital for everyday needs.
However, the protein intake requirement may vary per the body’s metabolism. Whether you need to put extra mass on your bones and muscles or have healthy hair and connective tissues, protein fits the dietary chart. It is a popular ingredient in the diet of Athletes and bodybuilders.
The protein intake should be the best blend of plant and animal protein. As per studies, consuming protein is more beneficial for breakfast than dinner. You engage in many activities throughout the day that helps the protein break and release enormous energy to remain active.
Ways to calculate the protein percentage your body requires
The “One size fits all” approach does not apply to protein intake. The requirement differs as per the body’s metabolism and body size. You may know the protein intake. Are you aware of how many calories you should intake along with protein?
It is a hard-pressed thing to figure out for most individuals. Along with knowing that, let’s understand the ways to calculate the total protein requirement your body shares:
1) Calculate Protein intake using your body mass
The best way to calculate the protein requirement is through body mass. You can calculate your body mass index by dividing your weight in Kg by the total height in meters square. High BMI reveals high body weight and thus increased protein requirement.
But here, you can simplify by calculating your lean body mass. It is your overall weight minus body fat percentage. By knowing this percentage, you will know the best ways to reduce your body mass only instead of muscle weight or bone density.
For example, if your body weight is 80 kg and your body fat percentage is 15%, multiply 80 by 0.15. Your fat mass totals to- 12kg. Then subtract your fat mass from body weight, i.e., 80-12= 68kg. It is your lean body mass. However, the most important part here is -calculating the body fat percentage. Skinfold Assessment and hydrostatic weighing are some ways to calculate.
Once you get the total lean mass, you can easily calculate the protein intake. Your protein intake should be 0.5-1g of protein per pound of lean body mass. It implies 1-2g per kilogram of lean body mass.
2) Calculate protein intake using your body weight
As per a source, “one should intake 0.8 grams of protein/ kilogram of the body weight.” For example, if you weigh 61 kg, you should consume 48.8 grams of protein/per day. It is the maximum amount that your body needs to prevent diseases.
It is for those who struggle to figure out the protein intake needs going through the lean body mass calculation process.
Of course, not everybody can calculate the apt body composition analysis. If you find it challenging, you can calculate the protein intake you need by basing your current body weight.
You can do so by multiplying your body weight by 0.8g. You will get the exact number you should consume in a day. The protein intake may differ from men to women. And men should have more protein consumption than women.
How to increase your daily protein intake in your diet?
Individuals who are in the phase of recovering from a disease or tissue repair and actively engaged in gymming or exercise activities require more protein. If you want to build muscles and ensure a lean one, then a high-protein diet can help achieve the goal. Here are some ways to increase your protein consumption:
- Include protein in every meal of the day
Whatever you eat throughout the day, complete your daily protein intake composition by including protein in every diet.
Focus on nuts, protein bars, and other protein sources to balance your requirements.
For example, include 3 eggs in breakfast along with fruit juice. It also helps decrease cholesterol and cardiovascular risk levels.
1. Incorporate dairy food into the diet
You cannot increase your protein intake without knowing the best dairy products. Try to switch between the best animal and plant protein products. Here are some important sources of fish and dairy foods:
- Chicken Breast
- Greek Yoghurt
- Cottage cheese
Apart from this, you can also include plant-based or vegan dairy sources like:
- Nuts and seeds
- Soy Milk
- Nutritional yeast
1. Pick Quinoa over a bowl of rice
Quinoa is considered a complete protein diet. It contains amino acids. Every quinoa seed has 8 grams of protein. Swap it for pasta or rice.
A bowl of rice includes a high quantity of carbohydrates as well. You can add Quinoa to soup, salad, muffins, and even pancakes. Swap your usual brown rice for a protein-packed bowl of Quinoa. It would be a great start to your protein diet.
2. Include a protein Shake in breakfast
Are you habitual in consuming smoothies for breakfast?
You would be amazed that a protein shake includes more protein than a smoothie. It is especially ideal if you want to increase your protein intake.
You can create a protein shake and include whey, egg, soy, and pea protein in your diet.
There are many protein powder brands available in the market.
An unsweetened protein powder is the best to go for. A ratio of 150 calories per 25 grams of protein is ideal for building muscles and losing weight.
A mix of plant-based proteins is a great option for a vegan. It is the best way to switch if you have tried whey protein.
3. Consume an apt quantity of peanut butter
Your day should have a good intake of peanut butter. Two tablespoons of peanut butter provide 16 grams of protein. It is associated with several benefits like- decreasing appetite and increasing fat burning.
If you have been a constant sugar patient, consuming peanut butter can help you in multiple ways and regulate sugar levels in the body. You can even top it with fruits like apples and pears. It would help increase the antioxidants in your food.
Peanut butter also works well with other ingredients like oatmeal, celery, and wheat toast.
4. Include hard-boiled eggs in your diet
Make it a habit to include hard-boiled eggs in your diet for a week. Prepping in advance would help you pair the eggs with salad, meat or sandwich, increasing the protein intake by 12-14 grams.
To prepare an egg salad, chop and mince some onion, add mayo and cheese, and top it with lettuce with a toasted baguette.
You can also add tarragon. If you do not have it, swap it for curry powder and a pinch of cayenne.
However, avoiding consuming eggs over the required quantity could increase cholesterol levels and lead to excruciating abdominal pain. If you are encountering one, consult an expert immediately. If it turns out to be a food allergy, the situation may get worse.
Avoiding discomfort due to any reason like- time constraints or financials can aggravate it.
Call in an expert if you need money now as an unemployed. Set up an appointment and take expert guidance. Acting quickly is the only solution. Do not let finances stop you. To avoid bloating, you must analyse the food you pair up with eggs. Eating eggs without yolk can be a better alternative for cholesterol patients.
Protein is an important source of energy. Knowing the right amount to consume can benefit you in many ways. It can help you attain your body goal. Identify foods that could help increase your protein intake without impacting your health. Consult a dietician to know the best protein foods to include in your diet as per body metabolism.