A balanced protein intake is important for muscle building and repairing. Muscle synthesis plays a major role in maintaining muscle strength and protecting the bones from degradation. Proteins are essential components of the immune and hormonal systems of the body. According to research, in the U.S. 10% to 35% of daily calories comprise of proteins. It is easy to maintain the intake at this level if you eat at least three servings of protein-rich foods daily.
The amount of protein you need depends on your gender, age and physical activity level. Here are some food items that will help you maintain adequate protein intake and have strong bones and muscles:
Meat
There are 21 grams of protein in a 3-ounce portion of meat. An eight-ounce piece of meat can have more than 50 grams of protein. Studies show that 56 grams for an average man and 46 grams for an average woman are sufficient for a balanced protein intake. The right amount of protein, however, depends on the age, gender and health conditions of an individual.
Yogurt
There are 11 grams of protein in an 8-ounce packet of yogurt. The calcium in yogurt helps you lose the belly fat by indicating fat cells to discharge less of the cortisol hormone, which makes it easier to lose weight. According to the USDA, each individual should consume at least 3 cups of dairy products to maintain a balanced protein diet. High protein foods keep the stomach full for longer and also keep hunger pangs at bay.
Milk
There are approximately 8 grams of protein in a cup of milk. The USDA recommends consuming three cups of milk each day to maintain a healthy protein diet. Milk is a supreme quality protein that contains all the essential amino acids the body requires.
Beans
There are 16 grams of protein in a cup of dry beans. Half a cup of beans has protein content equal to 90 grams of steak. This amount is adequate for maintain a healthy protein diet. Proteins are also rich in fiber, which keeps the stomach satiated and you do not feel hungry for longer durations.
Soya
Eating 25 grams of soya daily can reduce blood pressure levels and lower the risk of cardiovascular diseases. Soya can be easily added to low fat diets and blends well with all food items to make a delicious meal.
The abovementioned foods and quantities determine how to maintain a balanced protein diet. Slight modifications can be made in the quantities, depending on the health factors of the consumer.
