How to Get the Required Amount of Protein

1. How to Get the Required Amount of Protein Everyone needs protein to get through their day. Protein cannot be stored, hence it is essential to consume it every single day. There are many sources of protein like a nutrition bar, eggs, fresh fruits and vegetables. Protein is one the macronutrients, along with carbohydrates and fats, and is considered one of the building blocks of nutrition. It is necessary to develop healthy teeth, hair, skin and nails, as well as muscle development and repair. It is particularly important for older people to consume enough protein in their daily diet. Protein is required for cell turnover and repair in tissues and organs, the cells within the immune system also need protein. Each person has a different appetite and intake depending on their age, height, weight and gender. Given below is the recommended amount of protein for each age group per day: ● Boys at puberty, active men can get all the protein they need from three daily servings for a total of seven ounces. ● Children aged 2-6, most women and older people, are recommended to consume two daily servings for a total of five ounces. ● Older children, teen girls, extremely active women, and most men, need two daily servings with a total of six ounces. High protein intake can help with increased weight loss, gain of muscle mass, and even improve health. Ways to consume the required amount of protein are: Snack on protein-rich foods: Snacks are a great way to get your daily amount of required amount. You can munch on healthy evening snacks, protein chips, cheese, and even eggs. Eat adequate breakfast: Eating a full breakfast is a great way to start your day. Instead of eating sugary cereals, you can opt for a breakfast of scrambled eggs and whole grain toast, or oatmeal topped with fruits, you can even make a smoothie with fresh fruits for yourself. It also keeps you full for a longer period of time, ensuring less consumption of calories. Eat it first: When you’re eating a meal, always eat the protein part of it first, most importantly before the starches. This is because protein makes you feel fuller and more satisfied. Protein can also prevent your insulin and blood sugar levels from rising too much post a meal. Protein bars: A workout protein bar is a great way of consuming protein in a quick and hassle- free way. You can eat them pre-workout and even post for a burst of extra energy. Eat a balanced meal: when you consume a balanced lunch or dinner, you consume the requisite amount of protein. A balanced meal usually consists of the core three food groups. A

2. quarter of this should be protein, a quarter carbohydrates and half of it should be vegetables. These 3 core food groups are essentially what is needed for muscles to repair, energy and growth. Adequate protein intake means you have a healthier heart, stronger bones, better muscle recovery. It promotes weight loss, as it makes you feel fuller for a longer period of time.