Primary Sources Of Protein
WHAT IS PROTEIN?
Every single cell in the human body contains protein. Protein is made up of amino acids chains. Proteins are, to put it simply, the building blocks of life…. especially your muscles and body. Protein is a major component of all plant and animal tissues, second only to water!
The word itself, protein, comes from the Greek word protos, meaning “of prime importance”.
WHY DO WE NEED PROTEIN?
Our bodies are constantly assembling and breaking down different proteins to be used for integral roles in every single cell, each protein supporting a specific function. Some proteins act as enzymes, enabling chemical reactions to happen quickly and optimally. Some act as hormones, known as the chemical messengers of the body. Some proteins make up antibodies that help to protect us from foreign substances, other proteins maintain the fluid balance in our bodies by pumping molecules across cell membranes and attracting water, almost like a magnet. Some proteins even help balance and maintain our delicate acid-to-base ratio by picking up or giving up hydrogen ions, as needed. Many proteins transfer key substances, like oxygen, vitamins, and minerals, to specific cells throughout the body. Last, but definitely not least, proteins are used to repair and build muscle tissues and support the immune system.
We have become so evolved as a species that there are literally thousands upon thousands of different types of proteins that perform different functions within our bodies. In short, we need protein to live.
WHERE CAN WE FIND PROTEIN?
Most people associate protein with meats or animal foods like chicken, beef, eggs, pork, and milk. While these foods are high in protein, it is less commonly know that plant foods can provide you with just as much protein, and often at a cheaper price for both your body and bank account. Plant-based proteins tend to be higher in essential vitamins and minerals and lower in overall calories, fat, and cholesterol.
There are many different diets that compliment different lifestyles, and what works for one person may not work for another. When you get down to it, whats important is that you’re getting enough nutrients from your foods to sustain and maintain a healthy life.
Here’s a look at the best protein sources for the most common diets right now…
-The vegan diet is completely plant based and excludes meats, dairy, eggs, and honey… anything that has been taken from or created by animals. This means absolutely no animal products or by-products are ever eaten. This “hardcore” vegetarian diet is also considered cruelty free as no animals are ever harmed or used to produce substance.
•Beans & Legumes — About 12–18g of protein in one cup.
•Nuts & Nut Butters — 2Tbsp of nut butter contains around 8g of protein.
•Quinoa — One cup of cooked quinoa contains 8g of protein.
•Hemp Seeds — 2Tbsp contains a mighty 10g of protein!
•Buckwheat — One cup of cooked buckwheat contains 6g of protein.
•Sacha Inchi Seeds —
•Leafy greens (Spinach, kale, etc.) — 4–5g per cup. Eating leafy greens a couple times per day is a great way to add a boost of protein while increasing your vitamin and mineral consumption.
•Seitan — 1/3 Cup contains 21g of protein!
•Amaranth — 8g of protein per cup (cooked).
•Green Peas — 8g of protein per cup.
•Chia Seeds -2Tbsp provide 4g of protein
•MRM Veggie Protein Powder- 22g protein per serving!
– Vegetarian diets consist of many different sub-diets. There are lacto-ovo vegetarians, lacto-vegetarians, ova-vegetarians, and of course vegans (listed above). Lacto-ovo vegetarians eat a mainly plant-based diet including dairy products and eggs. Lacto-vegetarians include only dairy in their plant-based diets, and ovo-vegetarians include only eggs in their plant-based diet. This list is a combination of great protein sources for all vegetarians. Don’t forget, any person who follows a vegetarian diet can also eat anything that has been listed in the vegan protein section as well!
•Beans & Legumes — 12–18g of protein per cup.
•Eggs- One egg contains 6g of protein.
•Greek Yogurt — 1 serving (around 170g) contains 17g of protein.
•Farro — One cooked cup contains around 8g of protein.
•Whole Wheat Pasta— One cup of cooked pasta contains about 8g of protein
•Wheat Gluten — One serving (around 31g) provides a whopping 23g of protein!
•Sprouted Grain Bread — 2 slices contain about 8g of protein.
•Cheese — 1oz contains around 6–8g of protein, depending on the type.
•Teff — One cooked cup contains almost 10g of protein.
•Pumpkin Seeds — 1oz contains about 9g of protein!
•MRM Veggie Elite Protein Powder- one serving has 24g of protein!
•MRM Isolate Whey Protein – one serving has 24g of protein per serving!
The paleo diet is based on the idea that you should only eat foods that early humans would- things you would have to hunt and gather by yourself. These foods consist of meat, fish, eggs, vegetables, nuts, seeds, and fruit. The diet excludes dairy, soy, and grains(including gluten)as they have to go through lots of processing to be considered edible. The diet also excludes any foods that have been made with artificial colors, flavors, sweeteners, or preservatives.
•Chicken Breast — 4oz contains around 36g of protein
•Ground Beef (70/30) — 4oz contains around 28g of protein
•Steak — 4oz portion contains around 34g of protein
•Ground Turkey — 4oz contains around 30g of protein
•Salmon Filet — 4oz contains about 21g of protein
•Almonds — 1/4 Cup contains 8g of protein
•Quinoa- One cup contains around 8g of protein
•Eggs — One egg has about 7g of protein
•Brussels Sprouts — One cup contains about 3g of protein
•Sacha Inchi Seeds — One ounce contains 9g of protein
•MRM Egg White Protein Powder — 23g of protein per serving!
GLUTEN FREE PROTEIN
The gluten-free diet is has become more and more popular in the past few years as many people are gluten intolerant (Celiacs disease) or are learning they have a gluten sensitivity. Gluten is a protein found in wheat products, so anything containing wheat- bread, pasta, grains, and many processed foods, are off-limits on this diet and lifestyle.
•Chicken Breast — 4oz provides 36g of protein
•Low-Fat Milk — One cup contains 8g of protein
•Peanuts — 1/2 Cup of dry roasted peanuts contains 14g of protein
•Eggs — One egg contains 7g of protein
•Kidney Beans- 1/2 Cup contains around 7g of protein
•Brown Rice — One cup contains around 5g of protein
•Artichoke- One medium artichoke contains around 4g of protein
•Shrimp — 3oz contains around 19g of protein
•Pork Chop — 1 “chop” contains around 52g of protein
•MRM All Natural Whey Protein Powder- One serving contains 18g of protein!
•MRM Natural Muscle Gainer Protein- One serving gets you 25g of protein!