Protein plays a crucial role in longevity, performance, and mental clarity, making it essential to ensure adequate protein intake for overall health.
Increasing protein in your diet isn’t just about eating more meat; it requires a balance between muscle protein synthesis and breakdown. The general recommendation is about 0.8 grams of protein per kilogram of body weight, which is the minimum for active individuals.
Here are the 7 best protein-rich foods that are easy to incorporate into your diet and will help you easily meet your protein needs:
- Boiled Eggs: Boiled eggs are a convenient source, providing 7-8 grams of highly bioavailable protein per egg.
- Spirulina: Spirulina is a nutrient-dense superfood that offers a complete amino acid profile, with about 57.5 grams of protein per 100 grams, making it a great addition to meals.
- High-Quality Meat Snacks: High-quality meats, like venison or turkey, are excellent for snacking and can significantly boost protein when added to various dishes.
- Greek Yogurt: Greek yogurt, rich in both whey and casein protein, supports calcium absorption and provides about 20 grams of protein per serving.
- Pistachios: Pistachios are another great option, offering 7-8 grams of protein per ounce while having fewer calories and fat compared to other nuts.
- Chia Seeds: Chia seeds contribute valuable protein and essential nutrients.
- Pumpkin Seeds: Pumpkin seeds are particularly notable for their high magnesium content, which helps improve insulin sensitivity.
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