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Wednesday March 4th 2015

Ways to Add Protein to Your Diet



Protein is a necessary part of every diet to keep muscles healthy, among other things. For some people it is difficult to get enough protein, due to a busy daily schedule. There are a number of ways to get an extra protein boost for those people who need it.

Protein supplements are no longer only for bodybuilders and athletes. Protein is valuable to everyone and there are protein supplements available to anyone, fitting into every sort of lifestyle and dietary need.

Protein Supplements

There are some proteins the human body can make on its own and there are others provided by diet. Sometimes more than that is necessary for things like the post-workout period, or as part of a weight loss plan, or even just for a bit of added energy. Protein supplements can help with all those needs and come in many forms, including liquids, powders, protein shots (which are drinks, not needles), and even capsules.

Liquid: Liquid protein is quickly absorbed by the body, which means this is great for post-workout recovery or muscle building. Many diets use them to replace meals entirely. They are also good for people who are too busy for a meal, but don’t want to miss the energy and nutrition a meal provides.

Liquid whey protein shakes work virtually instantly and are great for people trying to avoid eating a lot of meat. Liquid protein shakes come in no or low-fat and low-carbohydrate versions, which makes them a good choice for people who want to lose weight, but still want to keep their protein intake high. The versions with fats and carbohydrates are good for people who need protein to fuel and recover from their workouts. Whey is a dairy product, so anyone who is lactose intolerant should check the ingredients of any liquid protein supplement before buying or using it.

Powder: One of the great things about protein powder is its versatility. It can be added to recipes seamlessly, or added to shakes and smoothies. It can be added to your current meals, or be used to replace a meal entirely. Whey powder is the most common form of this protein supplement.

Whey powder comes in a number of different ways, which have differing amounts of fats and carbohydrates. The ones that are higher in fats and carbohydrates are for those looking for something to help with muscle recover following a workout. The ones that are low in fats and carbohydrates are perfect for anyone trying to lose weight. Just remember that whey is dairy, so it should be avoided by anyone with lactose intolerance.

Protein powders do not have to be based on whey. There are soy powders, for instance, which are great for vegetarians, vegans, and anyone who cannot consume dairy. Soy is entirely made from soybeans. It doesn’t taste terribly well on its own, but some can be mixed with other substances, like juice, milk, or yogurt, which improves the taste.

Protein Shots: Protein shots are another option for extra protein. Though they are a smaller serving size than all the supplements, they still contain about 20 to 25 grams of protein, making these little bottles really powerful.

Protein shots cost about the same as any popular energy drink, but they are better for you than any energy drink. They will give you a much needed boost of energy, and come in a lot of great flavors, like lime, raspberry, grape, and apple, among others.

Is It Safe to Use Protein Supplements?

As with anything, protein supplements work best as part of a balanced diet. It is possible to have too much protein, but this is true of any good thing. The average adult needs between 55 and 65 grams of protein daily. If you believe you are low, then protein supplements can help. They may even help you lose weight more quickly, if losing weight is your goal. Protein supplements will certainly give you more energy, help you build stronger muscles, and make you healthier in general.

Where Can Dietary Protein Be Found?

Some foods have a lot of protein, if you feel you need more in your diet. They also have other nutrients every human body needs to function at its best.

  • - Meat, poultry, fish, dairy, eggs, and beans: Protein in grams per ounce
  • - Lean red meat: 7
  • - Chicken breast: 9
  • - Chicken thigh: 10
  • - Drumstick: 11
  • - Pork chop: 22
  • - Pork tenderloin: 7
  • - Bacon: 3
  • - Canned tuna: 6.5
  • - Fish fillets: 6
  • - Large egg: 6
  • - Milk: 8 (per cup)
  • - Yogurt 8 to 12 (per cup)
  • - Mozzarella cheese: 6
  • - Cheddar or Swiss cheese: 7-8
  • - Parmesan cheese: 10
  • - Baked beans: 12 (per cup)
  • - Baked beans and frankfurters: 17.5 (per cup)
  • - Beans: 3 to 18, varies by type of bean
  • - Vegetables, Nuts, Seeds, Pasta, and Grains: Protein in grams per cup
  • - Corn: 2.5 to 5
  • - Lentils: 18
  • - Okra: 3 to 4
  • - Peas: 5 to 16
  • - Potatoes: 2.5 to 3.5 (per potato). The way it is cooked makes a difference.
  • - Sweet potato (boiled or baked): 2.5 (per potato)
  • - Spinach: 6
  • - Oat bran: 7
  • - Smooth peanut butter: 4 (per tablespoon)
  • - Whole grain wheat flour: 16.4
  • - White flour: 13
  • - Whole wheat bread: 5 (per two slices)
  • - Whole wheat pasta: 7.5
  • - White pasta: 6.5

Everyone knows how important a well balanced and sensible diet is for remaining healthy. Protein is a large part of any such diet, to help muscles grow, develop, and repair. Some of the above foods with a protein supplement, whether shake, bar, smoothie, or protein shot, will go a long way toward making your body the healthiest it can possibly be. You don’t have to be a bodybuilder or want to lose weight to benefit from a protein supplement. Today’s supplements are truly for everyone, in every walk of life. Profect from Protica is an excellent choice for anyone looking for an excellent source of protein. With zero carbohydrates and fat, Profect provides a full 25 grams of protein per 2.9 fluid ounce serving.

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein bullets for renal care patients. You can learn more at Protica Research – Copyright

Related Items from Amazon.com:


BSN Syntha-6 Protein Powder, Chocolate Milkshake, 2.91 Pound

  • One 2.91-pound jar of chocolate flavored protein powder
  • Fortified with BCAAs (for nitrogen balance), Glutamine Peptides (recovery, immune system), MCTs (fast energy) and fiber
  • Aspartame-free
  • One scoop per serving
  • Dietary supplement intended for reaching nutritional and physique goals

This Dietary supplement is designed for any individual who wants an ultra-premium protein powder to help them reach their nutritional and physique goals. Helps improve nutrition, definition, lean muscle, and weight management. Contains no aspartame. This ultra-premium protein has an ultra-premium taste. Product highlights: sustained release multi-functional micellar protein matrix; bioactive protein utilization enzymes (Aminogen and Papain); BCAAs and other essential and non-essential amino acids; MCTs, EFAs, glutamine peptides and fiber. (These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.)

List Price: $ 45.99

Price: $ 29.99

BSN Lean Dessert Protein, Chocolate Coconut Candy Bar, 1.38 Pound

  • Low Carb-…Low Fat. One Taste and Everything else will seem Ordinary

Dietary supplement. Nutrition, lean muscle, definition, weight management. Core series. Aspartame free. Forget the meal just have dessert. Lean Dessert Protein Product Highlights: Sustained release multi-functional micellar protein matrix; Bioactive protein utilization enzymes (aminogen and papain); BCAAs and other essential and non-essential amino acids; MCTs, EFAs, and glutamine peptides; Aspartame free. Designed for any individual who wants a superior protein powder to help them reach their physique, weight management, or nutritional Lean Dessert Protein supports the following segments of he BSN Supplement Pyramid: Nutrition Support, Muscle Support, Weight Management. (These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.)

List Price: $ 39.99

Price:


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