Five tips for more Protein in the diet
Protein is essential for our health. This slow-burn needs nutrient a longer time to be digested. This helps you feel full longer. In addition, proteins help the body build muscle. A nutritionist gives tips on how you can increase the daily protein intake.
Kate Patton is a registered dietitian at the prestigious Cleveland Clinic in the United States. In a recent contribution to the clinic, the expert explained, what are the benefits of a protein-rich diet and how you can make the diet of protein-rich.
Protein supports the metabolism
According to Patton thermo genetically affects protein digestion. It thus causes that the body burns in the processing of proteins, calories, and more so than in the digestion of carbohydrates. Since it also holds full longer, is a protein-rich food is also good for losing weight.
Orientation in the Protein-the jungle
The food industry has recognized the Protein Trend for a long time and offers a range of enriched products. But how much Protein one should take, and what the best sources are for this? The following five tips from the nutritionist to provide guidance.
1. Focus on the Essential
As Patton reports, is a Protein made of essential and non-essential amino acids. A good source of protein is needed in the best case, all nine of the essential amino acids. Good sources of this, for example, whey, lean meat, protein from eggs and soy are to be fulfilled.
2. How many proteins you need daily?
According to the nutrition expert 10 to 35 percent of daily calories should come from proteins. An average adult should take from 0.8 to 1.0 grams of Protein per kilogram of body weight to be. Someone who weighs, for example, 70 kilograms, you should eat from 56 to 70 grams of protein per day. In the ideal case, this should be on multiple servings a day and not all at once be taken.
3. Animal products can be easily absorbed
Proteins from animal products can be included in the nutrition expert that is most easily and used by the body. 20 grams of protein from chicken eggs can handle the body, for example, less than 20 grams of vegetable Protein. This does not mean, however, that you should refer to the protein only from animal products.
4. Good vegetable sources of protein
Good vegetable sources of protein are, according to Patton, for example, legumes such as beans and peas, Quinoa, nuts, seeds and soy products such as Tofu, Tempeh and Edamame.
5. Whey proteins as a replacement
As a Supplement to cover the daily protein requirements to so-called Whey protein powder. This protein powder is obtained from whey and is suitable according to Patton well, in order to satisfy the protein requirements. But a word of caution: The powder is rich in calories and should not be in addition to normal meals. Rather, it should be as a Supplement to the muscle building workouts or as a substitute for a meal used. (vb)