It can be very difficult to get enough protein every day, even though it is essential for building muscle and improving body composition. Although carbohydrates and fats are rich in our overly processed diets, protein is a macronutrient that is much harder to get enough of, especially because foods high in protein and low in carbohydrates and fats are usually less tasty. Foods high in fat. fats and fats. Fats, carbohydrates, but less proteins.
Let's take ice cream as an example and compare it with chicken breast. In addition, this protein is very satiating, which makes it even more difficult to consume the recommended dose of protein, i.e. 0.7 grams per kilogram of body weight. Today I want to give you some best foods that will allow you to easily include more than a hundred grams of protein in your diet.
We have to start with protein first. One of the reasons egg whites are so easy is because you can simply grab a carton of egg whites from the fridge, pour them straight into the pan, and cook them in 5 minutes. A typical egg white separated from the yolk contains about 4 grams of protein and contains essentially no carbohydrates or fats. For example, if you want to get 20 grams of protein, you need to crack five eggs and separate the yolks from the whites five times.
This can be annoying for some people, so keeping a carton of egg whites in the fridge is an important strategy. I recommend making sure you can always quickly add an extra serving of protein to your daily intake. Liquid egg whites typically contain 5 grams of protein per 3-tablespoon serving. 1 cup of egg whites contains 26 grams of protein. So if you eat a cup and a half of protein, you can get 40 grams of protein very quickly and easily.
Another good source is canned fish such as tuna. A can of tuna contains about 25 grams of protein. The great thing about tuna is that you can take it with you anywhere and eat it to supplement your daily protein dose. To make it even easier and tastier, you can opt for flavored tuna pouches. When you're ready to eat, simply open one of the bags and scoop out the flavored tuna with a fork. Flavors like Sweet and Spicy Tuna are truly delicious and only contain about 4 grams of fat and carbohydrates for every 17 grams of protein. Two packs of tuna per day provide 34 grams of protein and are very easy to eat due to their convenience and great taste.
Another food that is actually considered a dietary supplement but will greatly help you meet your daily protein needs is, of course, protein powder. The two most popular types of protein supplements are whey protein and casein. Both products are milk-based protein sources, and although casein is a cheaper meal replacement due to its slower digestion, it can cause digestive problems compared to whey. Whey protein, in turn, is digested more quickly, which is why many people drink whey protein immediately after training.
There are also many other protein supplements including egg whites, beef protein, pea protein and rice protein, to name a few, that can help you meet your daily protein needs. You can further increase your protein intake by drinking a protein shake made with skim milk instead of water. If you want to gain weight or build muscle, you can also add natural peanut butter or dried nut powder to add more protein and improve the taste of your protein shake. After following these steps, you can easily add 40 grams or more of protein to your daily diet with a simple protein shake. Honestly, protein powder is probably the easiest way to add protein to your diet. You can also choose high-carb foods like pancakes or waffles and replace some ingredients with protein powder.