Increasing your protein has been a long-standing recommendation in the fitness industry. Fit professionals have known for a long time (as studies show more and more) that a higher protein diet not only maintains a slim body, but also has a long list of other benefits, including improving satiety, increasing total calorie expenditure, and maintaining lean body mass. Mass maintenance, support recovery after exercise and improve bone density.
But getting someone to actually increase your protein intake is not always as easy as just telling him about it.
How much protein do I need?
When calculating individual needs, I found that 1 gram of protein per pound of target body weight every day works very well for those who are active and working. Since the need for protein really increases when someone is calorie-deficient, a sufficient amount of protein is crucial for those who want to lose weight or lose fat.
After I calculated a person's protein needs, I rarely give him the total amount that needs to be taken for each day (checked by tracking food). What works best, in my opinion, is the total number of grams for which you can shoot while eating. Thus, if someone's needs are 140 grams per day, they know that you need to take 30-40 grams of protein for each of the four meals per day (for example).
Focusing on protein intake in this way helps them reap the benefits of protein throughout the day compared to one large, protein-rich meal at the end of the day (i.e., lunch). It also forces them to choose protein-dense foods at every meal.
If you are tracking it with an app or online sounds, I also used the “manual method” approach instead of clients. For women, I often recommend serving a hand-sized portion of protein-rich food at each meal, and for men, two hand-sized servings. But when it comes to choosing high protein foods, there is some confusion.
High protein foods (30 g per serving)
When it comes to choosing foods rich in protein, there are two sources: animals or plants. Here is a list of common sources for each of them:
- Animal: chicken, turkey, pork, beef, lamb, buffalo / bison, seafood, eggs and dairy products
- Plant: soybeans, legumes, legumes, lentils, grains, nuts and seeds.
When it comes to quality, animal proteins are considered complete proteins (because they contain all eight essential amino acids), while on a plant-based basis, with the exception of soy, at least one essential amino acid is missing. Note: vegetable proteins can be combined to become “full-fledged”, but they usually contain a lot of extra carbohydrates.
To get the maximum benefit from animal protein, pay attention to grass-fed beef, poultry and pork grown on pastures, as well as fish caught in the wild. When these animals are raised on diets, they should eat, their fat content is often less, and the fat is healthier, contains more omega-3 fatty acids and less saturated fat. These animals are also usually bred without the use of antibiotics or hormones.
It is also important to note that some protein sources are common allergens, such as dairy products and soy. If you use them, be sure to choose organic sources.
What does 30 grams of protein look like?
Generally speaking, solid and protein-rich foods contain at least 30 grams of protein. The following is a great resource on how 30 grams of protein actually looks in the form of food, whether animal or vegetable. Use it as a transition list (you can hang it on the fridge) when planning a menu and preparing dishes.
Grilled Chicken Breast
A standard serving of 3-4 ounces (the size of a deck of cards or a palm) of boneless chicken breast and skinless will give you about 30 grams of protein. Although you can assume that 4 ounces of cooked poultry (chicken or turkey) will be about 30 grams of protein, the following are other common pieces of chicken and what protein they provide in their standard serving size. If possible, choose ecologically clean and pasture-grown poultry.
- Chicken meat cooked (4 oz.): 35 g protein
- Roast turkey breast (4 oz): 34 g protein
- Chicken thigh (medium size): 10 g of protein
- Chicken drumstick: 11 grams of protein
- Chicken Wing: 6 grams of protein
- Grilled Chicken Breast
Ground Beef Pate
Most pieces of beef contain 7 grams of protein per ounce, and a portion of ground beef at 4 ounces will give you about 28 grams of protein. Compared to chicken, beef contains more fat (and calories from fat) along with nutrient-rich iron. Below are some of the most common pieces of beef and protein that they provide. Make sure you choose organic and herbal food as often as possible when using.
- Hamburger Patties (4 oz or 1/4 lb): 28 g protein
- Steak (6 oz): 42 grams of protein
Tuna bags are one of the most portable and convenient sources of protein – 40 grams. Fish and shellfish are good sources of protein, and fatty fish such as salmon, tuna, mackerel and sardines provide healthy omega-3 fatty acids. On average, most fish fillets or steaks give 6 grams of protein per ounce. Several other standard sources of fish and their total protein include:
- Shrimp (3 oz.): 18 grams of protein
- Salmon (3 oz.): 17 grams of protein
Hard boiled eggs
Five hard boiled eggs will bring you 30 grams of protein (6 grams per egg). Eggs are one of the most popular high protein breakfast foods and provide the necessary fats. If you are not interested in yolks, and you want to use only egg white for protein, you will need about 8 of them to get the same 30 g of protein. For quality, go to organic and non-cage cells as well.
Like eggs, bacon can provide enough protein and fat. To get 30 grams of protein, you need to eat about 7 slices. In general, thinner pieces of pork can provide the same protein content as beef and poultry per ounce. You also want to limit the amount of highly processed pork products in your diet. Below are some common options for pork and the protein they give:
- Pork chop (medium size): 22 g of protein
- Pork loin or tenderloin (4 oz): 29 g protein
- Ham (3 oz serving): 19 grams of protein
- Canadian-style bacon (1 slice): 5 to 6 grams of protein
One cup of 2% cottage cheese will give you 30 grams of protein. Although the food group is a common allergen among our population, dairy products can be an excellent source of protein and fat. If you can transfer dairy products, try to use them in the most natural and fatty form and switch to organic as often as possible. The following are other common dairy products and the protein they provide:
- Milk (1 cup): 8 g of protein
- Yogurt (1 cup): usually 8 to 12 grams of protein (check label)
- Mozzarella Cheese (1 oz.): 6 g of protein
- Cheddar, Swiss Cheese (1 oz.): 7 or 8 grams of protein
- Parmesan cheese (1 oz.): 10 g of protein
Extra Firm Tofu
Tofu can often be a major source of protein for those on a vegan and vegetarian diet. 1 ½ cups of cooked tofu can provide 30 grams of protein along with a small amount of healthy fat. Since tofu is made from soybeans, it is considered a complete protein, albeit from plants. We also suggest consuming organic sources of soy. Although beans do not have all the essential amino acids that can be considered complete proteins, here are some sources that they contain:
- Black, pinto, lentils (1/2 cup): 7 to 10 grams of protein
- Soybeans (1/2 cup): 14 g of protein
- Split peas (1/2 cup boiled): 8 g of protein
All in One Shake
1 serving of our Vegan or Whey All-in-One Shake contains 30 grams of protein and can be an excellent tool to help you provide a wholesome meal instead of a wholesome diet. When it comes to protein powders and meal replacements, you need to look for quality, not artificial ingredients and sweeteners.
How to have more protein tips:
1. Find recipes this will increase your protein intake.
2. Turn on high protein foods. with your every meal.
3. Experiment with cooking. different types and pieces of meat with different seasonings.
4. Ground meat is usually cheaper. than steaks or other "fancy" slices.
5. Study the typical meal day. Pay attention to the dishes and snacks in which you tend to concentrate protein intake, and those in which you do not eat. How you can expand and / or distribute.
6. Priority of quality. When buying protein and, if possible, buy grass-fed beef; poultry, eggs and pork grown on pastures; and fish caught.
7. By buying in bulk, you can save an ounce per ounce. As soon as you learn to plan and buy food, you will understand how much chicken, fish or beef you will pass with time.
8. Batch cook. Plan the day and time of the week to prepare for meals and snacks. Since protein sources usually take the most time, plan to periodically cook chicken thighs, grass patties or sausages to keep them as food for a week. For appetizers or other recipe ingredients, try cooking a little bit of bacon and / or hard boiled eggs.
9. Do not eat breakfast for breakfast. At this time of day, it is most difficult for people to eat enough protein. Make extra dinner food to warm up for breakfast in the morning.
10. Use high quality protein powder or meal replacement. once or twice a day depending on preference and convenience.
In Health, Anika Khristos, RD, CPT – Director – Digital Programs and Events
This article is not intended to treat or prevent disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. The use of recommendations in this and other articles on the choice and the risk of the reader.