The body requires body nutrients in form of proteins that aid to its functioning and proper growth. Excess proteins in the body are converted into energy and there is a debate on whether excess of it causes strain to the liver. Hence, we have the daily recommended proteins uptakes which stand at 46 grams for women aged between 18-70 years and that of 56 grams for men aged between 18- 70 years. Limited intakes of proteins may cause muscle atrophy or the general impaired body functioning. Proteins will help also shed the extra fats for that body size that you have always been looking for.
The following are the top 10 sources of proteins that you need to know:
1. Pork Tenderloin
Pork is a rich source of Zinc which helps the body produce muscle building hormones. Research has shown that pork also helps athletes recover faster after exercise. However you should limit its intake to twice a week as too much consumption increases amount of calories as it is a rich source of proteins and calories.
2. Chicken and Turkey
Helps keep your nervous and digestive system healthy and also facilitates the production of energy from the food we have consumed. It is suitable for people who wish to lose weight and gain lean muscles. Chicken breasts are a rich source of omega 3 and has low concentrations of saturated fats and carbs.
Lamb chops have energy producing vitamin B12 and niacin which helps when training. Zinc which is a compound found in lamb chops helps muscles recover after exercises. However lamb chops can be a rich source of saturated fats hence one should take them with moderation. Ensure that you cut off the fats before consuming in case you want to limit your fats intake.
This is the most affordable and common source of protein. On average an egg has got 6 grams of protein and also contains 20 essential amino acids in the most digestive form. Think about an omelet when kick starting your day and it can be a good recovery snack after a long day or after exercising.
Milk and other dairy products contain calcium which is a bone building compound. The energy replenishing carbohydrates provide the perfect recovery option after exercise. For those who are lactose intolerant yogurts can be the best option as they are also rich in proteins. You can also make milk-fruit smoothies for a mix of protein rich food and the fruity aspect. Yogurt porridge is also good for breakfast.
6. Fish and sea foods
These are the best sources of proteins because of low fats. Salmons are also rich in omega 3 fatty acids which are excellent for the heart. Some of other fish that contain high levels of proteins include Halibut, Perch, Snapper, Tillapia and others. Apart from being rich sources of proteins, fish also contain vitamins such as B12, Zinc , Calcium and iron minerals.
Soya protein foods and drinks help boost recovery and also keep calories at bay. Users will also have reduced heart problems because research has shown that Soya foods such as Tofu increases the blood flow in arteries by 45% sending anti inflammatory agents to the muscles hence faster recovery.
8. Nuts and seeds
Nuts are a great source of proteins plus sodium and potassium which are lost through sweat. When you are on the move nuts are the best option for you to keep up with the energy requirements during the day. Ensure that you have a pack of nuts always by your side when carrying out your day to day activities. There are a variety of nuts and seeds available and they include watermelon and pumpkin seeds, peanuts, mixed nuts among others.
9. Lean Beef
Provides zinc compound that aids in tissue repairs and in the conversion of food to fuel. lean beef is a good source of strength booster creatine which is essential for muscle building. beef should not be taken directly after long working hours as it takes a longer time to digest which will make your body strain to achieve the protein requirements.
10. Low sodium Parmesan Cheese
Much of the proteins have been Pre- digested due to the long aging period and will require just 45 minutes for digestion. Has bone strengthening calcium. It is recommended that you limit your intake of the cheese only to times when you are bulking up your protein.
Consider the list of the best sources of proteins for a healthy living and remember that too much protein intake may be harmful.