Not only athletes, but anyone who is striving for a healthy lifestyle and diet should know a thing or two about the role of protein.
Proteins are held in high regard and it is unlikely that you will hear anything negative about them, which is not the case with fat, carbohydrates and other such micronutrients. Most people seem to relate protein with animal products although there are in fact many other sources of protein.
Eggs are a great source of protein and other nutrients but their excessive consumption can cause allergies or sensitivity and because of that, many people are forced to avoid eggs and may need to turn to other foods to get their proteins. In other words, there are alternatives to eggs such as plant foods that are high in protein, but first let me tell you something more about protein
Protein – what it is?
Protein is found in food and is a kind of molecule that can be broken down into amino acids, each of which is responsible for doing specific things. There are essential and non-essential amino acids.
Phenylalanine, for example, is an amino acid that ends up as dopamine.
Protein – why we need it?
Our body needs protein for many reasons. Without protein, first of all our body would break down muscle tissue in order to get the amino acids it needs to survive.
Perhaps one of the most important roles of protein is its ability to build and repair muscle mass. Another is that it also creates neurotransmitters such as melatonin, dopamine and serotonin, without which we would not be able to function at all. Protein also plays a part in the production of hormones, enzymes and antibodies. To sum up, protein is vital for our health and without it, our body would not be able to function properly.
Protein – How much we need?
We need a minimum of 13g / lb. of protein per our weight daily in order to survive and to prevent muscle loss, according to the World Health Organization, and their official recommendation is 30g / lb. for protein consumption, although this varies depending on type, age, physical activity, duration, etc.
Protein – how we can get it?
The best sources of protein are generally considered animal products, including eggs, meat, and fish. However, other foods also contain protein and plant foods can, in fact, supply all your protein needs.
10 foods that have more protein than eggs
- Almond Butter
50 grams of almond butter contain 10 grams of protein. Almond butter is also packed with manganese, biotin, vitamin E and healthy fats.
- Hemp Hearts
50 grams of hemp hearts have 16 grams of protein. They also contain omega-3 fats. Hemp hearts can easily be incorporated in your diet. You can add them to smoothies or sprinkle them on salads.
- Pumpkin Seeds
50 grams of pumpkin seeds contain 8 grams of protein. What is more, they are high in magnesium essential for energy usage in our body
- Nutritional Yeast
50 grams of nutritional yeast provide 25 grams of protein! Also called Noosh, nutritional yeast has a high content of vitamin B12 as well.
This incredible sea vegetable contains protein, potassium, iodine, and fiber. 40 grams of dulse contain 6 grams of protein. It can be included in your salads, soups, or made into wraps.
Chlorella is usually used in the case of heavy metal detoxification. It has 29 grams of protein per 50 grams. It also contains magnesium, vitamin A, calcium, and iron.
50 grams of Spirulina offer 28 grams of protein. Spirulina is also beneficial in the case of heavy metal detoxification. It supplies our body with vitamin B, vitamin K, potassium, and calcium.
50 grams of Tahini contain 10 grams of protein. Tahini also possesses powerful anti-inflammatory properties and is packed with minerals like manganese, magnesium, and zinc.
- Flax Seeds
Flax seeds can be added in a smoothie or used as a replacement for eggs in baking. 50 grams of flax seeds have 9 grams of protein. These seeds are rich in omega-3 fatty acids as well!
- Cacao Nibs
50 grams of cacao nibs offer 7 grams of protein. They are also packed with fiber, calcium, magnesium and enzymes essential for proper digestion.