Proteins are large and complex molecules that play many critical roles in the body, they are required for the structure, regulation and function of the body’s tissues and organs. Made up of hundreds or thousands of smaller units called amino acids, which are delivered to the body to grow and maintain cells, providing us with necessary energy.
So how much protein should you be eating?
Depends on your age, sex, height, weight, activity level and also your goal. 50 grams if you’re not very active, 75 grams if you’re moderately active and 100 or more to put on muscle. Also, spreading out your intake throughout the day is KEY, after all your body can’t absorb more than 30 grams at a time.
And what if you are vegan or vegetarian?
Well if animals can get their protein from plants, so can human. Protein can be found in lentils, black beans, hemp seeds, chia seeds, mung beans, almonds, spinach, broccoli and in the most protein-dense food on earth – spirulina!
Below is a list of foods with the highest protein to calorie radio.
- Fish (Tuna, Salmon,Halibut)
- Lean chicken(Chicken breast)
- Cheese(Non-fat Mozzarella)
- Lean Beef and Veal (Low fat)
- Pork Loin
- Yogurt and milk
- Nuts and seeds(Pumpkin, Squash and Watermelon seeds)
And ..list for vegetarians:
- Black beans
- Green beans
- Hemp seeds
- Chia seeds
- Peanut Butter
Proteins are essential building blocks to your body’s fuel system so make sure you eat enough!