Protein is a key part of our diets and we require it to live and maintain good health. Protein is essential for muscle growth and maintaining lean muscle mass. As people reach middle age and onward, the struggle to keep muscle increases. This is due to a condition known as sarcopenia, which is a degenerative process associated with aging. When you lose muscle, your strength and energy levels also decrease.
How much protein do I need?
The most asked question we received is how much protein to take. Overall, our daily food intake should at least 10-35% of quality protein in some form. For a healthy adult male, protein intake should be at least 56 grams and a healthy female 36-46 grams.
Foods with the highest protein content
- Vegetables:
- Broccoli
- Spinach
- Asparagus
- Artichokes
- Potatoes
- Sweet potatoes
- Brussels sprouts
- Meat:
- Lean red meat
- Chicken
- Turkey
- Fish
- Eggs: Not only are eggs high in protein but the body absorbs egg protein really well
- Nuts: Though higher in fat, nuts also contain a good amount of protein
- Legumes and Beans: Black, red, kidney, chickpeas
If you are not getting enough protein from your diet, supplementing with a good quality protein powder can help. Protein powders come from a variety of sources and are available in several formulations. They can be used to increase muscle mass, improve overall body composition and help meet their protein needs.
Best protein powders
Protein powders are made from various protein sources. To find the protein powder that’s best for you, you’ll need to decide which ingredients would be best for your needs.
– Animal-based protein powders include casein, whey, and collagen.
– Plant-based protein powders include pea, rice, and hemp.
Science Based Wellness recommends a high quality, plant-based protein.
How to use protein powder
You can add protein powder in water, mix it with milk, almond milk or coconut water and blend in berries for a healthy fruit smoothie, or even sprinkle it in your coffee, oatmeal or yogurt.
Below are our favorite high quality protein powders at Science Based Wellness…
Read labels carefully
Learning to read supplement labels is crucial to your health, as you may be unknowingly putting harmful ingredients in your body. You will want to make sure the product comes from a regulated lab. A good protein powder should have the correct amount of amino acids, no added sugars, and is low in carbs. You always want to have more protein than carbs. Always look out for “added sugar” and “sugar alcohol” as they are not calculated into the carbs or sugars.
If you feel like you have put on weight after drinking protein shakes you are probably drinking the wrong shakes.
For more on purchasing supplements read our blog:
To learn more about our services or products please call our office at 904-834-2337 or visit our website at www.sciencewellness.net
Yours in health,
The Staff at Science Based Wellness