By Mia Sims
If you’re wondering how to add more protein in your diet and why it’s a good idea, look no further. Protein is a very important part of the body and deficiency usually results from a lack of it in your diet (x). If the body does not get enough protein, it can reduce lean body mass as well as muscle function and strength. To maintain your body’s protein stores, here are some easy ways to add protein to your diet.
What is Protein?
Proteins are complex molecules that are essential to maintaining the body’s cell structure and function and regulating body tissues. They have several different functions in the body. For example, proteins can function as antibodies, enzymes, messengers, structural components and for transport and storage (x, x). The body needs large amounts of protein to provide macronutrients for energy. Proteins are made up of amino acids and each cell in the body contains some amount of protein (x). Examples of protein include: immunoglobulin G (IgG), phenylalanine hydroxylase, growth hormone, actin and ferritin (x).
Why is Protein Important?
Protein has several functions that help the body maintain its cellular structure in the bones, muscles, cartilage, hair and skin. It is also responsible for repairing damaged tissue and supplying oxygen when the body needs it. The body also needs protein for digestion and hormone regulation. Research studies suggest that proper protein consumption is extremely important for optimal human health, growth and development (x).
So now we know a little about what protein is and why eating a high-protein diet is so important. But how much protein do you need? According to the National Academy of Medicine, the recommended amount of dietary protein for healthy adults is about 0.8 g protein per kg of body weight (BW) per day (x).
However, individual needs may vary based on the person and their physical activity. For example, athletes, bodybuilders and gym enthusiasts may consume more protein to help build muscles and strength. Research states that consuming protein may help reduce the risk of losing lean muscle mass (x).
How to Add More Protein in Your Diet Every Day
If you’re looking to improve your overall health, it’s a good idea to make sure you’re including enough protein-rich foods in your meals. But how do you make sure you’re getting enough protein? What foods are high in protein? There are different types of protein with different sources, mainly either plants or animals.
Plant-Based Protein vs. Animal-Based Protein
We reached out to Lisa Richards, a certified nutritionist and creator of The Candida Diet, for insight. She claims that both plant and animal proteins have “elementary” similarities “in that they [both] contain amino acids and the body uses them the same way.” However, Richards explains that they differ most in their amino acid makeup, specifically whether they are complete or incomplete. Complete proteins contain all nine essential amino acids, but incomplete proteins are lacking essential amino acids.
Plant-Based Proteins – There are very few plant-based proteins that naturally contain all nine essential amino acids. But Richards claims that some proteins are complete on their own, such as quinoa. You can find plant-based protein in sources like nuts, oats, broccoli, quinoa, lentils, tofu, lentils, chickpeas, spirulina, chia seeds, hemp seeds, potatoes and beans.
Animal-Based Proteins – On the contrary, animal-based proteins are naturally complete because they have all nine essential amino acids. Animal protein sources include: eggs, chicken breast, turkey breast, lean beef and dairy products (milk, cheese, Greek yogurt, etc.).
Protein Supplements
Protein supplements are also an easy and accessible way to enhance your diet. They are concentrated proteins extracted from natural plant and animal foods and it’s very easy to get a fixed and consistent dosage using protein supplements. You can also use them to target specific goals, such as providing energy before a workout or supporting muscle recovery after a workout.
Where to Buy Protein Supplements
Are you interested in trying protein supplements? They are available for purchase at BulkSupplements.com. The company is an industry-leading manufacturer and distributor for pure dietary supplements that also supplies pure ingredients to other brands. All products at BulkSupplements.com are manufactured and tested according to current and proper manufacturing practices. Contact BulkSupplements.com to place an order today.
Animal-Based Protein Supplements:
- Whey Protein Isolate 90%
- Casein Protein
- Egg White Protein
- Hydrolyzed Collagen (Porcine, Marine, Bovine, Chicken)
- Beef Bone Broth Protein
Plant-Based Protein Supplements:
- Soy Protein Isolate
- Organic Rice Protein
- Pea Protein Isolate
- Organic Hemp Seed Protein
- Flaxseed Extract
- Alfalfa Extract
- Artichoke Extract
- Organic Spirulina
Bottom Line
Proteins are complex molecules that are important for maintaining cellular structure in the body, as well as providing immune support and helping the body store other molecules. They are made up of amino acids and the body needs large amounts of protein to provide macronutrients for energy.
Protein is an important part of your everyday diet and it’s relatively easy to get it from a number of different foods, both plant- and animal-based. A few examples of plant-based protein sources include nuts, oats, broccoli and quinoa. Chicken, eggs, beef and dairy products are a couple of animal-based protein sources. If you’re looking to add more protein to your health regimen, you can also try protein supplements to get a fixed and consistent dosage. With a doctor’s approval and supervision, protein supplements may help provide energy and support muscle strength.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.