top of page
J. Patrick Adair

Boost Your Protein Intake with These Top 20 Healthy Sources

Updated: Apr 1

Why is protein so important?

 

Proteins are integral to various physiological processes, playing pivotal roles in exercise, muscle building, sustaining life, and metabolic functions. During exercise, muscle protein synthesis (MPS) is triggered, repairing micro-damage in muscle fibers and promoting growth. Post-exercise protein consumption aids in the recovery process, enhancing muscle adaptation to training.

Beyond exercise, proteins are fundamental for sustaining life by serving as building blocks for tissues, enzymes, hormones, and antibodies. They contribute to cellular repair, maintenance, and growth, ensuring the proper functioning of organs and systems essential for overall health.

Proteins are also crucial for metabolic regulation. Protein metabolism involves breaking down dietary proteins into amino acids, which are utilized for synthesizing new proteins, enzymes, and hormones. Amino acids from dietary proteins play a vital role in regulating metabolic pathways and providing energy when carbohydrates and fats are insufficient.

While proteins are not the primary energy source during exercise, they can be used for energy production during prolonged activities or when carbohydrate and fat stores are depleted. However, the body typically prioritizes proteins for structural and enzymatic functions rather than energy provision.

 

 

Protein sources (Each source is based on 100 grams)

 


vegan protein sources

Oats: Rich in protein and fiber, 17 g.

Tofu: A versatile plant-based protein source, 8 g.

Almonds: Nutrient-dense nuts packed with protein, almonds offer 21 g.

Chicken Breast: Lean and high in protein, 31 g.

Yogurt: Contains probiotics and protein, 10 g.

Quinoa: A complete protein source, 4 g.

Eggs: Packed with essential nutrients, 13 g.

Granola: A wholesome source of protein and energy, 11 g.

Salmon: Rich in protein and omega-3 fatty acids, 25 g.

Milk: Contains casein and whey proteins, 3 g.

Beef (lean): A rich source of protein and essential vitamins, 36 g.

Tuna: Low in fat and calories, contains about 30 g.

Low-Fat Cottage Cheese: Rich in casein protein, roughly 11 g.

Peanut Butter: Contains healthy fats and protein, 25 g.

Pasta: Made from durum wheat, pasta offers around 13 g.

Lentils: A plant-based protein source, 9 g.

Kidney Beans: Rich in protein and fiber, 9 g.

White-Fleshed Fish: Low in fat and calories, 17 g.

Chia Seeds: Packed with protein and fiber, 17 g.

Hemp Seeds: Nutrient-dense seeds containing complete protein, 31 g.


Bonus:

Superfina: blue-green algea, 60 g.


 

Impact on the environment



protein sources affect on environment
World Resources Institute, www.wri.org/proteinscorecard


We have to be mindful of our protein sources impact on the environment.

The following are just some of the environmental impacts.

 

Greenhouse Gas Emissions: Different protein sources vary in their greenhouse gas emissions. For instance, beef production generates significantly more greenhouse gases compared to poultry, pork, or plant-based sources.


Land Use: Animal-based protein sources generally require more land compared to plant-based options. Beef, in particular, demands extensive land resources, contributing to deforestation and habitat loss.


Water Consumption: Livestock farming consumes substantial amounts of water compared to plant-based protein sources. Water-intensive crops like soybeans, used for animal feed, contribute to water scarcity.


Resource Efficiency: Plant-based protein sources typically have a lower environmental footprint in terms of resource use, including water and land, compared to animal-based proteins.


Biodiversity Loss: Intensive livestock farming contributes to biodiversity loss through habitat destruction and the use of pesticides and fertilizers in feed production.


Sustainability: Opting for sustainable protein sources, such as legumes, nuts, and certain grains, can mitigate environmental impacts by reducing the demand for land, water, and energy-intensive production processes.

 

By making informed choices about our protein sources, such as incorporating more plant-based proteins into our diets and reducing consumption of resource-intensive animal proteins, we can help minimize our environmental footprint and promote sustainability.

 

References:

 

 

 

 




17 views0 comments

Comments

Rated 0 out of 5 stars.
No ratings yet

Add a rating
bottom of page