How to get high intake of protein without supplements?
Proteins are undoubtedly the most important structural and functional building blocks of our body. While an essential component of enzymes, hormones and skin, proteins play a key role in muscle and organ development. For the same reason, finding high protein foods is vital for our health in general and for an active athlete or body builder in particular.
It is a well known fact that almost all bodybuilders take in large amounts of proteins not just to build their muscles but also to help in the repair, strength and growth of the muscles. Having said that, the next but most important question is; how much protein one needs and from where? Depending upon your focus and objectives, it is essential for you to learn about the best and readily available sources of proteins, and to know which sources match your specific needs. For example, for athletes, it is a must that they take in their proteins from only the highest quality sources to get the maximum gains in the minimum time possible.
Our muscles are composed of proteins which are formed as a result of protein synthesis. The basic building blocks of proteins are amino acids. Unfortunately, the human body cannot prepare 8 essential amino acids and they have to come from the diet.
Benefits of dietary proteins
Besides providing amino acids for protein synthesis, a diet high in proteins has other benefits as well. Several clinical studies on high-protein diets have shown that such diets play a key role in causing weight loss. A protein-rich diet suppresses hunger and reduces cumulative energy intake, promoting protein synthesis (muscle building). As you do more exercise, more calories are burnt, resulting in more protein synthesis. This, naturally, also increases the lean muscle mass.
Many athletes and body builders choose to enhance their protein intake by using high quality whey protein supplements which is fine, but, supplements are not meant to be one’s first dietary choice. After all, supplements are supposed to “supplement” your diet. They should never be the primary source.
The second, but a safer option is to go for the food sources that contain the highest, and the best quality protein. You guessed it right; it is called “high quality protein”. All nutritionists, health and fitness experts recommend that one should choose the genuine sources of protein from real foods e.g. whole foods and should plan the diet accordingly.
How much protein do you need?
As per current recommendations (recommended daily allowance) for an adult, 12-15% of daily calories should come from protein. According to a health survey, an average US diet supplies 1.2 g/kg of protein against the optimal recommended daily allowance (RDA) of 0.8 g/kg. The point, then, is whether you need to add a protein supplement to your existing diet?
The answer actually depends on needs and objectives. If you’re an athlete, your protein requirement for the standard muscle building is about 1.5 – to 1.8 gm protein / kg of your total body weight. Similarly, if you’re an efficient, enthusiastic body builder who is eager to gain muscle mass as early as possible, then your diet will obviously require a very high daily protein intake, say, over 300g per day.
Following are some examples of what 300 grams of protein are equal to:
Pure whey protein = 15 scoops of EAS Precision Protein
Chicken = 38 oz of chicken breast (about seven 6 oz chicken breasts)
Tuna Fish = 50 oz of canned tuna
Beef = 43 oz of lean beef (that is about 2.7 pounds of red meat)
Eggs = 50 large whole eggs, equals 3,750 calories and 250g of saturated fat
It is quite possible to achieve this quantity from eating whole foods only. However, do remember, it will take hard work and time to show the desired results.
As a ready reference, following are some high protein foods:
3 oz of fish contain 21 grams of proteins
3 oz of chicken contain 21 grams of proteins
3 oz of Turkey contain 21 grams of proteins
3 oz of Meat contain 21 grams of proteins
8 oz of Milk contain 8 grams of proteins
8 oz of Yogurt contain 8 grams of proteins
3 oz contain Cheese, 21 grams of proteins
2 large eggs, contain 13 grams of proteins
Conclusion
Proteins, from the diet are the best source. A high quality protein diet, if properly consumed, ensures the supply of all amino acids and in appropriate quantities. However, with so many supplements available, it’s important to remember that supplements will help, but will not do the job for you. Therefore, if your diet has high quality protein present in proper quantities, you can even build your muscles without using supplements.
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