There are all kinds of vitamins and nutrients that we need in our diets to stay strong and healthy, and protein is one of the things we need the most. In addition to being important for muscle growth, it is also a source of energy.

What is protein?

According to the Merriam-Webster online dictionary, protein is defined as:

1: any of several naturally occurring extremely complex substances consisting of amino acid residues linked by peptide bonds, containing the elements carbon, hydrogen, nitrogen, oxygen, usually sulfur, and occasionally other elements (such as phosphorus or iron), and including many essential biological compounds (such as enzymes, hormones, or antibodies)

(Source: merriam-webster.com/medical/protein)

2: the total nitrogenous material in plant or animal substances.

Protein is a macronutrient that the body needs to maintain good health. In fact, protein is necessary for our survival. Carbon, nitrogen, oxygen, and hydrogen combine to create chains of amino acids, which are the building blocks of proteins.

There are a total of 22 amino acids, eight essential and 14 non-essential amino acids. The body uses all of these amino acids for different purposes. The eight essential amino acids are: leucine, tryptophan (the substance in turkey that causes tiredness), lysine, threonine, valine, isoleucine, methionine, and phenylalanine. Non-essential amino acids are: alanine, glycine, l-arginine, proline, cystine, aspartic acid, asparagine, cysteine, glutamine, taurine, glutathione, asparagine, and serine.

Complete and incomplete proteins

There are two types of proteins: complete and incomplete. Below are descriptions of each.

Complete proteins: they have all eight essential amino acids, which is why they are known as complete proteins. The best sources of complete protein come from animals, with lean beef, white meat poultry, and fish being the most popular and flavorful sources. You can also find many fruits and vegetables that are complete proteins, such as bananas, apples, carrots, and soybeans.

Incomplete Proteins – Many healthy foods are considered incomplete proteins because they do not contain all 22 essential amino acids. But, when eaten in the right combinations, you can still get all the amino acids your body needs. And it’s not always necessary to get all 22 amino acids, so as long as you’re getting all the essential amino acids in your diet, one way or another, you’ll be fine.

How you can get more protein in your diet

There are many ways to get the protein you need in your daily diet, without having to eat all day. There are plenty of tasty treats, like nuts and bananas, that are loaded with protein, and they make great snacks to keep in your office for a quick dose of protein any time of day. Or enjoy a salad with protein-rich chicken and cheese for lunch. If you skip breakfast, you can take a delicious protein shake with you.

protein-rich foods

There are many delicious foods that you can add to your diet to get all the protein you need. If you are a meat lover, join us! Lean red meat is full of protein. So is white meat chicken and turkey, and a tasty roast pork can provide a healthy serving of protein.

Fish has always been known to be loaded with protein, and you can get your protein simply by adding a can of tuna in oil to your mixed salad. Double the protein by adding some nuts and seeds, which taste great too!

Do you remember watching TV shows and movies where bodybuilders, weight lifters, and athletes drank raw eggs? Actually, before the invention of protein supplements, people used eggs to get the extra protein they needed before and after workouts. Eggs are an excellent source of protein. Mix them with some cheese, which is also a great source of protein, and make a delicious breakfast omelette in just a few minutes.

Milk and milk products are also high in protein. In fact, whey and casein, proteins used in many protein supplements, are derived from milk, by-products of the cheese-making process. And think about how many meals and desserts you can make with milk and milk products, including cheesecake. It may be fattening, but it has a lot of protein!

Don’t forget to eat your fruits and vegetables. Although many are incomplete proteins, you can still get plenty of protein by eating certain vegetables, such as lettuce, broccoli, cauliflower, tomatoes, and fruits such as bananas, apples, and watermelon. Try eating fruit and vegetable salads, and for even more protein, sprinkle them with some nuts and seeds.

Using protein supplements

If you’re afraid you’re not getting enough protein in your diet, or if you’re on a high-protein diet, you can use protein supplements to get all the extra protein you need. Protein supplements come in a variety of forms, including protein injections, liquids, and powders. Each of these protein supplements is portable and can be taken on the go, and they taste great too.

You can try Profect, a liquid protein supplement from Protica. It is small and portable. Profect provides 25 grams of protein per 100 calorie serving and is fat and carbohydrate free.

Protein powders are an incredibly versatile form of protein supplement. They’re available in a variety of flavors, from chocolate and vanilla to berry and fruit punch, making them great for shakes and smoothies. They are also available in unflavored versions and can be used in most of your favorite recipes to add extra protein to any meal.

Liquid Protein – These protein supplements can be mixed into shakes, shakes, and other recipes, or used as a stand-alone drink. Liquid protein supplements are often used as meal replacements and are available in a high-carb, high-fat version for bodybuilders and athletes, and also in a low-carb, low-calorie, and low-fat version for dieters. .

Protein Shots: These little babies really pack a protein punch! Protein shots are portable protein shots that you can drink and have 25-30 grams of protein per serving. They come in a variety of delicious flavors, including raspberry, grape, and sour apple.