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How much protein do YOU need?!
It also helps us with fluid balance and with building antibodies that guard against infection. Protein also helps us feel full after a meal. What Exactly Is Protein? Proteins are complex molecules that are comprised of a combination of different amino acids, which are important building blocks that your body uses to build important structures, like healthy cells, enzymes, antibodies and muscle.
One gram of protein provides 4 calories of energy. The US Department of Agriculture recommends that all men and women over the age of 19 should get at least 0. That means a woman who is pounds should get at least 48 grams of protein, which could look like 7 ounces of salmon or 7 eggs.
Depending on your daily activities, you still may not be getting enough. If you get too little protein, you can suffer from fatigue, weakness or muscle loss. Your metabolism slows down and you put yourself at risk of gaining weight. It also weakens your immune system. What Are Good Sources of Protein? When you think of good sources of protein, images of steak, chicken breasts, tofu or raw eggs may come to mind. However, there are many surprisingly good sources of protein in the grocery store that you can use to easily get 25 grams of protein at every meal.
For example, in the produce aisle, baked potatoes are decent sources of protein. A medium-sized potato will pack around five grams, but make sure to eat it with the skin on.
If meat is on your shopping list, you may want to try buying bison, which has a whopping 20 grams of protein per 3 ounce serving. In the dairy aisle, while Greek yogurt is a good source of protein, cottage cheese is actually a better choice! For other protein recipe ideas, check out our super-protein recipes. Learn More About the Importance of Protein:
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