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How to eat 200g of protein a day

 Even the recommended daily consumption of 46 grammes of protein for adult women and 56 grammes of protein for adult males shows that most inactive people don't actually need to eat enormous amounts of protein.


However, bodybuilders and other athletes may even need as much as 200–250 grammes of protein per day to reach their daily goals; this amount is typically obtained through the use of supplements, but it is not always the case.


200 grammes of protein per day can easily be obtained through a nutritious, well-balanced diet!

ATHLETES VS AVERAGE PEOPLE : HOW MUCH PROTEIN?

According to the Institute of Medicine, 0.8 grammes of protein should be consumed daily for every kilogram (or 2.2 pounds) of body weight.

The average daily intake of 56 grammes of protein for males is based on a weight assumption of 150 pounds, so if you are a male accumulating 220 pounds of bodyweight, for example, you would need to consume 80 grammes of protein daily to satisfy the minimum standards.

However, many researchers have suggested that a ratio of 2.0 grammes of protein per kilogram of body weight is a little more suitable for bodybuilders, thus 200 grammes of protein would then be the ideal amount of protein for a man who weighs 100 kg, or 220 pounds.

HOW TO BUILD MEALS AROUND PROTEIN

Many studies have demonstrated that spreading out your protein intake throughout the day will significantly increase your body's absorption of protein following a vigorous workout. The key to spreading your protein intake throughout the day is to deliberately choose foods that are high in protein and to adjust your portion sizes to meet your highest overall objectives.

To avoid developing a boring and predictable dietary routine, you could try to diversify your protein sources a little each day. Nobody wants to have to force themselves to eat. Use the National Nutrition Database of the U.S. Department of Agriculture to assist you in weighing your selections. Use the Nutrients List option to simplify your search. Then, select a category, such as grains or meat, and simply sort the results by the quantity of protein they contain.

BREAKFAST OPTIONS which are HIGH IN PROTEIN

Making a high-protein breakfast is simple for some people. For instance, if eggs are your thing, you won't have any trouble with this as they contain a lot of protein. Two large whole eggs have over 12 grammes of protein in them, so if you add a few more, let's say three or four more egg whites, you'll easily reach over 20 grammes of protein!

You may top them with an ounce of cheddar for an additional 6 grammes of protein to give them a little more flavour, and you can serve them with a 4 ounce ham steak for 22 grammes of protein. Before you even get up from the table, you have consumed a quarter of your daily consumption with this.

Some nutritious options for high-protein breakfasts include:
  • Greek yogurt
  • Peanut butter and other nut butters
  • Cottage cheese
  • Skim milk
  • Chicken breasts
  • Breakfast sausage

LUNCH OPTIONS with high PROTEIN

When it comes to breakfast, the majority of people often find it difficult to finish a full meal; however, this is not the case with lunch and dinner.

Try making a salad or even a wrap with a cup of roasted chicken breast, which will offer 43 grammes of protein. Just adding dairy products like milk, cheese, or even yoghurt may increase the protein content of any dish. Legumes like peas, beans, and lentils are also a surprisingly good source of protein.

These are a few lunchtime foods high in protein:

  • Cooked sausage
  • Canned tuna
  • Dry salami
  • Pepperoni
  • Turkey or chicken breast
  • Nuts or nut butters
  • Peas and beans
  • Lean beef
  • Firm cheeses

DINNER OPTIONS with high PROTEIN

Naturally, we can't just ignore dinner and the variety of protein-rich choices it offers. Since you will have fewer restrictions on time, how, and what you will cook, it is the simplest dinner of the day to focus on high protein.

A 5 ounce fillet portion of salmon, trout, mackerel, herring, or pike will contain over 30 grammes of protein on its own, so supper is a good time to prepare something with easily perishable foods like shellfish or fish, which have a great amount of protein in such a lean package!

Other great options for a protein rich dinner are:
  • Lean beef, pork, lamb and other meats
  • Poultry
  • Shellfish, such as shrimp or crab
  • Beans and lentils
  • Cheese and dairy products

SNACKS WHICH ARE HIGH IN PROTEIN

Snacking is last but not least. Some people find that having larger meals throughout the day makes them feel sluggish, so they may start snacking in between meals and after workouts to make up some of their daily protein requirements.

Although it can be challenging to incorporate protein-rich foods like seeds and nuts into traditional sit-down meals, this is a wonderful chance to do so. Protein content in a quarter cup of pumpkin seeds is almost 9 grammes, whereas it is well over 16 grammes in a half cup of toasted almonds.

Other equally good protein rich snack options are:

  • Nuts
  • Sunflower seeds
  • Hummus
  • Cottage cheese
  • Greek yogurt
  • Nut or seed butters
  • Cheese
  • Low-fat milk

KNOW HOW TO KEEP THE BALANCE

One could easily get sucked into the protein discussion with all of the chatter surrounding it. But it's crucial to keep in mind that in addition to protein, your body also requires the daily recommended amounts of carbs and fats to operate properly.

You must be just as picky about your fats and carbohydrates as you are about your protein, but luckily, there are lots of delicious options from which to choose in each of these three categories.

It is advised to choose to consume so-called nutrient dense foods, which are foods that offer a lot of nutritional value in exchange for the calories they contain, in order to maintain a more balanced diet.

Consider whole grains as an illustration when discussing carbohydrates; they are nutrient-dense, whereas sugar is not.

Avocados and nuts both offer the necessary healthy fats and a wealth of nutrients, whereas potato crisps are just bad for you. At first, it might seem fairly challenging, but don't worry—with practise, you'll find that making that kind of value judgement is kind of second nature, making it simpler to achieve your fitness objectives in general and your muscle mass goals in particular.

Comments

  1. Tamu13 May 2024 at 06:04

    Short, sweet and to the point!! I appreciate this 🦾

    ReplyDelete

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