Many of you likely agree that it’s tough to measure how much protein to consume on a daily basis.
You may think that a spoonful of peanut butter in your bowl of oatmeal equates to enough protein for the day, or that treating yourself to several pieces of cheese will suffice.
However, to maximise the health benefits of protein, you may want to consider consuming it at certain times per day, taking the right amount for your body and the amount of activity you do, and of course, choosing healthy protein.
In this article, we will discuss how to add protein powder to your diet, the right way!
How much protein do health experts recommend consuming on a daily basis?
Web MD reports that “The average adult needs 0.8 grams of protein per kilogram of body weight per day”, and that the average competitive athlete needs “1.2 to 1.4 grams, and those involved in ultra-endurance sports may need up to 2.0 g per kilogram of weight”.
Are you ready to do the math?
If you weigh 60 kilograms (9.4 stone, 132 pounds) and you aren’t super active, you may need to consume around 48 grams of protein per day.
So how can you fill up on healthy proteins?
Let’s take a look!
What are some healthy protein options?
Some of you may believe that it’s okay to fill up on cheese (100 grams of cheddar cheese contains 25 grams of protein), but there are healthier options that can work to benefit your overall health and total wellness.
What are these options?
Here is a short list of popular everyday foods that contain protein:
- 100 grams of chicken (cooked, without the skin) contains 31 grams. Healthline reports that 80% of the calories from a chicken breast come from protein!
- 100 grams of quinoa has 14.1 grams of protein.
- 85 grams of raw yellowfish tuna contains 20 grams of protein.
- 96 grams of broccoli encompasses 3 grams of protein.
You can also find protein in almonds, oats, lean beef, eggs, peanuts, and lentils, to name a few.
You can also opt for a protein shake!
The Plant-based Way
We can’t get enough of Sunwarrior Classic Vanilla Protein! Why? It’s a plant-based powder, making it perfect for vegans as well as fitness enthusiasts. Better yet, Sunwarrior used whole grain rice protein to create this product.
Rice helps to eliminate bloating and it takes longer to digest so it may keep you full for longer (helping to deter you away from munching on unhealthy snacks throughout the day).
When’s the best time to consume protein?
One source suggests consuming protein during breakfast, either before or after exercise (health experts continue to debate when it’s best for athletes to consume protein) and at night!
Why is it vital to include protein with breakfast?
It’s easy for us to munch on something light and simple for breakfast since we are usually on-the-go, but within two hours we typically feel our stomach begging for more food. However, consuming protein at breakfast can help to keep your cravings at bay.
You can always eat an egg with your toast, or mix protein powder into a smoothie or healthy pancake mix (egg, banana, a scoop of protein powder) for an added boost. The vanilla flavouring in the SunWarrior Classic can help to provide extra flavour to whichever dish or smoothie you add it to.
Why is it important to consume protein before or after a workout?
In the meantime, while fitness gurus continue to debate the benefits of whether athletes should consume protein before or after a workout, we can show you a couple of facts and you can decide which time works best for you.
If you consume food high in protein or a protein shake before a workout, it can help to provide you with extra energy, which may heighten your athletic performance.
For example, the rice protein in Sunwarrior Classic Vanilla Protein makes it a wonderful choice for athletes looking for a boost prior to their workout or game; rice takes longer to digest.
However, sipping on a protein shake or eating food high in protein 30-60 minutes after a workout (it’s best to consume protein—and some carbs—within this window), may help your muscles to repair faster, while also helping you to perform better during your next workout or game.
Why is it essential to have protein in the evening?
The time between dinner and breakfast lasts a long time, so you may want to have a little evening snack.
Consuming protein in the evening may help your body to recuperate overnight if you exercised during the day. However, eating protein at night doesn’t mean driving to McDonald’s for a burger, it means consuming a light, but fulfilling snack, like a smoothie or yoghurt mixed with protein powder.
When you consume the right amount of protein for your body, you may even shed a couple of pounds!
How much protein do you consume on a daily basis? If you need to add more to your diet, you can always purchase a protein powder for a quick, healthy fix!