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How much protein do you need?
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As for how I feel after a few months?
Well, my energy levels have improved so much that it kind of makes me mad at myself.
Ive even managed to muster the energy and strength to start weight training alongside my cardio.
Ahead, everything you oughta know about getting enough (but not too much!)
protein, according to registered dietitians.
What is protein and what are its benefits?
How does protein help hair, skin, and nails?
Protein intake helps the body to create keratin, collagen, and elastin in the body, says Ingram.
Beery concurs, noting that salmon and eggs can be a great source of protein to help build keratin.
What happens if you don’t eat enough protein?
You may also notice weakness, fatigue, and decreased immune function, adds Beery.
On the other hand, its also possible to eat too much protein, though its rare.
However, data is conflicting and further research is needed on the effects of excess protein intake.
How much protein do you need in a day?
However, thats not a perfect solution for everyone.
Can eating more protein help you lose weight?
Increased protein intake can help to maintain muscle mass, which tends to help boost metabolism.
This means greater energy must be expended by your body for digestion.
However, the the bottom line always come back to all things in moderation, she says.
Calculate your protein needs and compare needs to current intake, she says.
Some people are surprised that they do not need as much protein as they thought.
Start getting protein in for the day with breakfast.
Space out your protein intake during the day, says Ingram.
Your body can only process 30 grams of protein at a sitting.
Add it to your snacks.
Incorporate protein into your snacks, says Ingram.
Add low-fat string cheese, a hard-boiled egg, hummus and veggies, edamame, or nuts and seeds.
Dont worry about food pairings.
However, it is more important to confirm to have variety during the entire day, she says.
Some food and drink swaps are so easy to make you wont even notice youre boosting your protein.
Some of Ingrams suggestions include:
Plan out your plates.
Supplement with protein powder.
So, heres a quick cheat sheet you’re able to reference when necessary, created by Ingram.
Or make scrambled eggs with spinach, onion, and bell pepper.
Lunch
A Greek chicken salad at lunch with just 3 oz.
of cooked chicken can provide approximately 25 g of protein," Beery adds.
Another option is to add pouched tuna to some lettuce or bagged salad, says Ingram.
Dinner
For dinner, 3 oz.
you might also use whole-grain pasta or protein pasta with lean, grass-fed ground beef and marinara.
Snacks
Snacks can also be a great time to include some protein.
