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Consuming a balanced mix of protein-rich foods during breakfast, lunch, and dinner can help in better absorption and utilization by the body
Combining protein with fiber-rich foods like vegetables and whole grains can also enhance digestion and satiety
In today’s health-conscious world, protein consumption has become a major topic of discussion, especially among the youth. Whether you follow a vegetarian or non-vegetarian diet, ensuring adequate protein intake is crucial for overall health and well-being. Ritika Samaddar, Regional Head – Dietetics, Max Healthcare, New Delhi, shares her expert insights on daily protein needs and the best sources to include in your diet.
How Much Protein Do We Need Daily?
Protein is one of the essential macronutrients that our body requires to function optimally. “All of us need approximately 50-60 grams of protein daily,” says Ritika. For non-vegetarians, excellent sources of protein include eggs, chicken, fish, and mutton. Vegetarians, too, have access to equally good sources such as lentils, millets, and nuts, with almonds being an excellent option due to their protein content and ease of consumption. Almonds are a great source of natural protein, and adding these nuts to the daily diet can help with various health benefits such as muscle recovery, weight management, and overall energy levels.
Working Out Regularly? Here Are the Best Pre and Post-Workout Snacks
To maximize workout performance and recovery, it’s essential to fuel the body with the right nutrients. Here are some excellent pre and post-workout snacks:
Pre-Workout Snacks:
- A handful of almonds, which provide protein, healthy fats, and sustained energy.
- A banana with almond butter for a quick energy boost.
- Greek yogurt with berries for protein and antioxidants.
- Oatmeal with nuts for slow-releasing energy.
Post-Workout Snacks:
- A protein shake with almond milk and a scoop of protein powder.
- A handful of almonds with a fruit for muscle recovery and replenishment.
- Boiled eggs with whole grain toast for a good balance of protein and carbs.
- Cottage cheese with nuts to support muscle repair.
It is important to distribute protein intake throughout the day to ensure sustained energy levels and muscle repair. Consuming a balanced mix of protein-rich foods during breakfast, lunch, and dinner can help in better absorption and utilization by the body. In fact, combining protein with fiber-rich foods like vegetables and whole grains can also enhance digestion and satiety.
