Protein is essential for building muscle and reducing fat. If you’re consistently exercising at the gym, it’s important to monitor your protein intake. Your body tissue, hair, and nails need protein to be healthy. Sufficient protein intake can make the difference between reaching your health goals or continually falling short. The amount of protein you need depends on if you lead an active or sedentary lifestyle.
Nutritional experts suggest 0.8 to 1 gram of protein per pound of body weight. Although protein shakes and smoothies may be delicious, you should try to incorporate whole food protein sources into your diet such as the 5 examples listed below!
1. Eggs
Eggs contain protein and healthy fats. On average, a single egg has 6 to 8 grams of protein. Most of the protein is found in the egg white.
2. Greek Yogurt
Typically, a single serving of Greek yogurt has 17 grams of protein! Be sure to pick out plain Greek yogurt to avoid the negative health benefits of sugary yogurts. It’s an excellent source of calcium and probiotics.
3. Chicken Breast
Chicken breast is a great source of lean protein. A single serving can have up to 43 grams of protein. It’s low in calories and fat. Chicken breast is an excellent staple of a healthy, protein rich diet.
4. Black Beans
Black beans can be cooked into recipes or served as an exceptional side dish. A half-cup serving of black beans can contain up to 7 grams of protein. They’re a great source of fiber and vitamins to support your overall health.
5. Broccoli
Broccoli has up to 4.2 to 5 grams of protein per serving. It does a great job at keeping your midsection flat. It’s a great source of vitamins K, C, and folic acid. If you exercise often, you should include higher amounts of vegetables into your diet.
