Protein is a crucial part of any diet. Thankfully, there are lots of tasty ways to add some protein into your diet - especially in the fall. Below, we explain the important role that protein plays in our bodies, outline how much protein the average person requires on a daily basis, and offer up some delicious protein-packed, fall-inspired recipes to enjoy this season.
Protein is a vital part of a healthy diet, no matter your age, weight, or sex. What is protein? Proteins comprise chemical “building blocks,” referred to as amino acids. Our bodies use amino acids to grow and repair muscles and bones, as well as to produce hormones and enzymes. Amino acids can also serve as an energy source. Thus, in order for your body to function as it should, you need to be consuming protein on a regular basis.
It is also important to note that some amino acids are produced naturally by your body (11 of them, to be exact). These are called non-essential amino acids. However, there are 9 amino acids that our bodies cannot produce naturally. These are called essential amino acids. In order to ensure your body functions properly, you must consume these essential amino acids through the food you eat.
The way to measure the nutritional value of a protein is by looking at the amount of essential amino acids it contains. Different foods contain different quanities of essential amino acids, and therefore different quantities of protein. That said, generally speaking, the following categories of food are high in essential amino acids:
Thus, whether you eat meat or follow a strict vegetarian or vegan diet, it’s still possible to consume a sufficient amount of protein. You may just have to be more intentional about the types of meals you prepare.
Not eating enough protein through your diet can lead to a number of health issues. The most common side effect of a lack of protein is that the tissues in your muscles can break down, which will lead to muscle loss. Alternatively, if you consume too much protein, your body may come to store it as fat. Thus, it’s crucial that you consume the correct amount.
Currently, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services recommends the following amounts of protein based on your age and sex:
However, the best way to calculate how much protein you should be eating per day is by multiplying your weight in pounds by 0.36. This is because people should be getting roughly 35% of their calories from protein on a daily basis.
It is worth noting that as you get old, you can start to lose muscle mass - especially once you’re over 40 years of age. Thus, you may need to up your protein intake from middle age onward, though it’s best to consult with a doctor, nutritionist, or dietitian before making any drastic changes to your diet.
Knowing what the best sources of protein are is the first step to adding more protein to your diet. The reality is that certain foods are much higher in protein than others. Incorporating them into your diet - even in small amounts - can make a huge difference in your health. Below, we outline some of the best sources of protein that come from animals and plants.
For breakfast, enjoy a tasty and hearty bowl of Greek yogurt topped with granola. Start by spooning one cup of yogurt into a bowl and topping it with ⅓ cup of granola. Opt for granola that contains healthy nuts like almonds, as well as pumpkin or hemp seeds for an added boost of protein.
Slice up an apple and dip it in natural almond butter (or another nut butter of your choice). Top your nut butter with chia seeds for even more protein.
Enjoy a warm cup of soup for lunch - but not just any cup of soup. Take your regular old chicken noodle up a notch by swapping pasta for lentils. This chicken lentil soup recipe is loaded with veggies, lean chicken, and protein-filled lentils.
For a quick and easy, protein-packed dinner, we love this sheet pan brussels sprouts and sausage dish. Not only does it only require one pan (less dishes afterward!), but it can easily be adjusted to suit your taste. If you prefer broccoli or cauliflower to brussels sprouts, swap them out! Alternatively, for a leaner meal, swap traditional pork sausages or turkey, chicken, or even plant-based sausages. Whatever you do, don’t skip the honey glaze, which is nothing short of heavenly.
If you have a sweet tooth and want to indulge in a little dessert post-dinner, look no further than this rich and creamy chocolate avocado pudding. Believe it or not, you can whip up this dessert in a matter of minutes, and all you need is avocado, cocoa powder, maple syrup, and some milk (plant-based milk will work just fine). Don’t hesitate to serve it with some chopped nuts on top!
Bio: Malebasics has been dedicated to offering wide range of highest quality men's underwear, from sportswear to sexy briefs and swimwear.
Why is protein important?
Protein is a vital part of a healthy diet, no matter your age, weight, or sex. What is protein? Proteins comprise chemical “building blocks,” referred to as amino acids. Our bodies use amino acids to grow and repair muscles and bones, as well as to produce hormones and enzymes. Amino acids can also serve as an energy source. Thus, in order for your body to function as it should, you need to be consuming protein on a regular basis.
It is also important to note that some amino acids are produced naturally by your body (11 of them, to be exact). These are called non-essential amino acids. However, there are 9 amino acids that our bodies cannot produce naturally. These are called essential amino acids. In order to ensure your body functions properly, you must consume these essential amino acids through the food you eat.
What is the nutritional value of protein?
The way to measure the nutritional value of a protein is by looking at the amount of essential amino acids it contains. Different foods contain different quanities of essential amino acids, and therefore different quantities of protein. That said, generally speaking, the following categories of food are high in essential amino acids:
- Soy products
- Quinoa
- Animal products e.g. meat and yogurt
- Beans
- Lentils
- Nuts
- Whole grains
Thus, whether you eat meat or follow a strict vegetarian or vegan diet, it’s still possible to consume a sufficient amount of protein. You may just have to be more intentional about the types of meals you prepare.
How much protein do I need?
Not eating enough protein through your diet can lead to a number of health issues. The most common side effect of a lack of protein is that the tissues in your muscles can break down, which will lead to muscle loss. Alternatively, if you consume too much protein, your body may come to store it as fat. Thus, it’s crucial that you consume the correct amount.
Currently, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services recommends the following amounts of protein based on your age and sex:
- Children under 4 years of age: 13 grams of protein per day
- Children ages 4 to 8: 19 grams of protein per day
- Children ages 9 to 13: 34 grams of protein per day
- Women and girls ages 14 and over: 46 grams of protein per day
- Boys ages 14 to 18: 52 grams of protein per day
- Men ages 19 and over: 56 grams of protein per day
However, the best way to calculate how much protein you should be eating per day is by multiplying your weight in pounds by 0.36. This is because people should be getting roughly 35% of their calories from protein on a daily basis.
It is worth noting that as you get old, you can start to lose muscle mass - especially once you’re over 40 years of age. Thus, you may need to up your protein intake from middle age onward, though it’s best to consult with a doctor, nutritionist, or dietitian before making any drastic changes to your diet.
What are the best sources of protein?
Knowing what the best sources of protein are is the first step to adding more protein to your diet. The reality is that certain foods are much higher in protein than others. Incorporating them into your diet - even in small amounts - can make a huge difference in your health. Below, we outline some of the best sources of protein that come from animals and plants.
Best animal-based protein sources
- Salmon
- Chicken breast
- Beef
- Tuna
- Bison
- Pork
- Halibut
- Turkey
- Eggs
- Yogurt (especially Greek yogurt)
- Milk
- Cottage cheese
- Whey
Best plant-based protein sources
- Nuts
- Nut butter
- Black beans
- Lima beans
- Broccoli
- Oats
- Tempeh
- Tofu
- Cauliflower
- Brussels sprouts
- Cabbage
- Guava
- Peas
- Quinoa
- Artichokes
- Spirulina
- Chia seeds
- Hemp seeds
- Lentils
- Avocados
- Pumpkin seeds
- Asparagus
5 delicious protein-filled recipes to enjoy this fall
Breakfast: Greek yogurt with granola
For breakfast, enjoy a tasty and hearty bowl of Greek yogurt topped with granola. Start by spooning one cup of yogurt into a bowl and topping it with ⅓ cup of granola. Opt for granola that contains healthy nuts like almonds, as well as pumpkin or hemp seeds for an added boost of protein.
Snack: Apples with almond butter and chia seeds
Slice up an apple and dip it in natural almond butter (or another nut butter of your choice). Top your nut butter with chia seeds for even more protein.
Lunch: Chicken lentil soup
Enjoy a warm cup of soup for lunch - but not just any cup of soup. Take your regular old chicken noodle up a notch by swapping pasta for lentils. This chicken lentil soup recipe is loaded with veggies, lean chicken, and protein-filled lentils.
Dinner: Sheet pan brussels sprouts and sausage
For a quick and easy, protein-packed dinner, we love this sheet pan brussels sprouts and sausage dish. Not only does it only require one pan (less dishes afterward!), but it can easily be adjusted to suit your taste. If you prefer broccoli or cauliflower to brussels sprouts, swap them out! Alternatively, for a leaner meal, swap traditional pork sausages or turkey, chicken, or even plant-based sausages. Whatever you do, don’t skip the honey glaze, which is nothing short of heavenly.
Dessert: Chocolate avocado pudding
If you have a sweet tooth and want to indulge in a little dessert post-dinner, look no further than this rich and creamy chocolate avocado pudding. Believe it or not, you can whip up this dessert in a matter of minutes, and all you need is avocado, cocoa powder, maple syrup, and some milk (plant-based milk will work just fine). Don’t hesitate to serve it with some chopped nuts on top!
Bio: Malebasics has been dedicated to offering wide range of highest quality men's underwear, from sportswear to sexy briefs and swimwear.