July 7, 2022


Its all about the Health

How To Easily Increase Your Protein Intake For Muscle Growth

3 min read

Getting enough protein is important for your health. For this reason, the Daily Value (DV) for protein is 50 grams per day. However, some researchers believe that many people should be eating significantly more than this amount.


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In a nutshell:

For this reason, the Daily Value (DV) for protein is 50 grams per day. A high protein intake offers several potential health benefits and could help increase weight loss, enhance muscle growth, and improve your overall health. In today`s video, we will be discovering how to easily increase your protein for muscle growth. Not getting enough protein in your diet can lead to health issues.

The Dietary Guidelines for Americans, put together by the U. S. Department of Agriculture and the U. S.

Department of Health and Human Services, recommend the following daily amounts of protein for different age groups: You need more calories for activities like biking, lifting weights, or running, but the percentage of protein remains in the same range. After age 40, you can start to lose muscle mass, a condition known as sarcopenia, and you may need more protein. How Do High-Protein Diets Affect You? Some weight-loss programs, like the Atkins Diet and the Ketogenic Diet, call for high amounts of protein and fat while limiting carbs. Focusing just on protein and fat can keep you from getting all the nutrients you need, and that can lead to unhealthy side effects.

How To Easily Increase Your Protein Intake For Muscle Growth In addition, a high protein intake decreases levels of ghrelin, the “hunger hormone,” and increases your metabolic rate after eating and during sleep. What`s more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal. Snacks are a good way to get extra protein into your diet — as long as you choose healthy ones. Many common snack foods, such as chips, pretzels, and crackers, are very low in protein.

For example, a 1-cup (30-gram) serving of plain tortilla chips has 142 calories but only 2 grams of protein. In contrast, a 1-ounce (28-gram) serving of cheddar cheese contains 7 grams of protein, along with nearly 30 fewer calories and 6 times as much calcium. Many breakfast foods are low in protein, including toast, bagels, and cereals. Although oatmeal contains more protein than most cereals, it still only provides about 5 grams in a typical 1-cup (240-gram) serving.

On the other hand, 3 large eggs provide 19 grams of high-quality protein, along with important nutrients like selenium and choline. So sprinkle a few tablespoons of chopped almonds over yogurt, cottage cheese, salads, or oatmeal to increase your protein intake and add a bit of flavor and crunch. Greek yogurt is a versatile, high-protein food. A 7-ounce (240-gram) serving provides 17–20 grams of protein, depending on the specific brand.

6. Include A High Protein Food With Every Meal Several researchers recommend consuming a minimum of 20–30 grams of protein at each meal. Examples of foods high in protein include meat, fish, poultry, eggs, legumes, and soy products like tofu or tempeh. You can also select foods from this list of delicious high-protein foods to make sure you meet your needs at every meal.


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