When it comes to nutrition, protein is arguably the number one macronutrient people do not get enough of. Our bodies are designed to seek out three things when it comes to food sources, fat, sugar and salts. Because of this and how we have naturally developed from a biological standpoint, most food producers prioritize these ingredients leaving the consumer at a protein deficit. So basically when it comes down to it, the consumer needs to know what is in their food so that they aren’t starving themselves. This is especially problematic for athletes or those who do any type of weight training, as not having that adequate protein can stunt or halt their progress altogether.
What Should I Be Looking For?
This is the first question that we need to ask ourselves. It is hard to tell how much protein is in say a piece of fish or beef, etc without looking at the nutrition label, so this is important to consider. It may seem pretty straightforward, but there are multiple things to consider. First which is pretty obvious, is the protein content, or weight. You should be focused on the weight or grams of protein more so than the percent value next to it because that will vary from person to person. After checking how much protein is in a serving, you want to look at how many grams each serving is in total. If for example a cup of yogurt is 40g and only 12g of that is protein, it is advisable to seek another food source. Many foods have additional empty calories added to them to give better flavor, which is something to be aware of. So now that we know what to look for, what foods in general have a good nutritional profile when it comes to getting good sources of protein?
Understanding and being able to properly read a nutrition label makes food choices a lot easier. A different cut of meat from the same animal can vary greatly when it comes to fat and protein content, which is something important to consider. Sirloin steak, flank steak and rump roast are some examples of lean beef. Lean ground beef is another option, some stores carrying 96% lean ground beef which is another viable option. When choosing red meat like beef for a protein source it is important to consider the high saturated fats and cholesterol associated with this food source. Beef can be a great lean protein source when consumed in moderation.
Low-fat Dairy Protein
Along with getting enough protein, reducing the amount of saturated fat we consume is important in maintaining good overall health as well. This is why many people now look to low fat dairy foods as good sources of protein. One of these in particular is low fat Greek yogurt. What makes Greek yogurt different than traditional yogurt is that the fatty layer is strained out of the yogurt, condensing it. This means that in a serving of Greek yogurt, which is usually a cup; it has approximately double the amount of protein regular yogurt does which is about 22 grams. A serving of food that is low fat, low cholesterol and has that much protein is extremely difficult to find, making Greek yogurt the top choice when seeking a low-fat high-protein food.
Cheeses are another good source of protein, and there are low fat varieties available as well if the consumer is looking to limit their fat intake. Mozzarella is one example of a good protein source that is also a cheese. Additionally mozzarella is routinely used by those in weight training to be eaten as a late night snack prior to bed. This is because it contains a high amount of casein, a slow digesting protein which is used to give the body a steady supply of protein over a longer period of time.
In addition to protein sources naturally obtained through diet, there are supplement options out there. When choosing a supplement, it is best to look at the ingredients to determine whether or not it best fits your needs. In this case, a supplement with an amino-acid blend is most beneficial like the ones found in Nitrogenix 365. These amino acids are just smaller components which make up proteins, and in this form our bodies can more easily digest and synthesize these nutrients. Supplementing your diet with an amino acid blend can help to reduce recovery time as well.