Carbohydrates, fats, proteins, vitamins and minerals. These are the nutrients (macro and micro) that the body needs to maintain good health. The quantities and proportions vary depending on countless factors ranging from age or sex, to the specific situations and circumstances of each person, such as, for example, the type of profession, if you are an athlete or if you are a pregnant woman.
So things are, the amount of protein will never be the same that a child in full growth age, a woman entering the menopause period or an elite athlete who is around 25 years old needs. Each stage of life demands a different amount. Now, in general, the recommended daily allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. From there, the specifications will make the demand higher or lower.
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Although there are many functions in which proteins participate, experts from Harvard University highlight two of them: on the one hand, they are essential for the development, maintenance and repair of tissues, muscles and skin; and on the other hand, they help regulate satietywhich translates into greater control of hunger, and ultimately reduces the risk of developing overweight and obesity.
According to researchers, our body can only process 20 to 40 grams of protein at a time. That means you shouldn’t plan to get a day’s worth of protein in one or two meals. Instead, try get some protein at every meal.
Therefore, it seems a good idea to distribute proteins throughout the day through healthy snacks that contain at least five grams of protein. And doing so through foods that contain high-quality proteins such as lean meats (chicken and turkey), fish, dairy products, soy, legumes, nuts and whole grains is key.
proteins throughout the day
By eating a complete and balanced diet it is easy to reach the recommended protein level. Now if you are trying increase muscle growth and stimulate muscle recovery, it would be a good idea to have a protein-rich snack 30 to 60 minutes after a strength training session.
On the other hand, if what you are looking for is maintain or lose weightthe ideal would be to choose a low-calorie protein snack that helps stabilize blood sugar, facilitates digestion and satisfies you for longer.
These 10 snacks They have a high protein content and are easy to prepare to help you have energy during the day without adding hardly any calories.
5 Salty Protein Snacks
1. Cheese. Some cheese wedges or sticks are a tasty and original way to snack mid-morning while also serving to obtain quality protein. Although it may vary, the amount of protein per cheese strip ranges between 5 and 7 grams.
2. Nuts. It is perhaps the most popular snack and, by far, one of most people’s favorites. They all have proteins, but peanuts, almonds and pistachios They are the ones that contain the most. A handful of peanuts provides 7 grams of protein, while almonds and pistachios provide 6 grams of protein.
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3. Edamame. Although it is a very popular snack in Asian culture, the truth is that it is quickly gaining followers. It is a super appetizing appetizer that can be prepared in many ways. One of the simplest is to cook it in plenty of water with a little salt for 5 minutes. Once this is done we would have the edamame ready to eat. However, you can complement this preparation with a simple stir-fry.
4. Tuna. One of the most valuable sources of protein can be found in tuna (29 grams per 100 grams). To eat it as a snack, we suggest some whole wheat toast spread with a paste made from tuna, yogurt, diced celery, chopped chives, a little extra virgin olive oil and a pinch of lemon and Dijon mustard.
5. Egg. Without a doubt, the egg is the protein food par excellence. One large hard-boiled egg provides approximately 6.3 grams of protein. A good idea to eat them as a snack could be a couple of boiled eggs with yogurt and curry sauce. To make the sauce, mix together 1/2 cup Greek yogurt, 1 teaspoon curry powder, a pinch of lemon juice, and a drizzle of honey.
5 Sweet Protein Snacks
1. Greek yogurt. Yogurts are one of the main sources of protein of animal origin. Additionally, Greek yogurt provides more than twice the protein of what we can find in regular yogurt. It is common to eat it for dessert and snack, but it is also common to have it mid-morning as a snack, which is perfect for its satiating effect. We suggest you complete it with some pieces of fruit or some nuts.
2. Cottage cheese. Another excellent protein option is cottage cheese. This food provides 12.31 grams per 100 grams. A real delight that you can have in the middle of the afternoon to keep hunger at bay. Experts from Harvard University suggest eating it with a teaspoon of honey, some frozen raspberries and some raw almonds on top. Additionally, you can add some chia seeds to increase its protein content and crunchy texture.
3. Chia seeds. By themselves, chia seeds cannot be said to be a snack. However, adding them to other foods is an excellent way to add protein to your diet. How many? Well, it is estimated that two tablespoons of chia seeds provide 5 grams of protein.
4. Peanut butter. Peanut butter or cream has a large amount of protein, fiber, niacin, B vitamins, phosphorus, potassium, magnesium and zinc, and most of its fats are also unsaturated, so it can help lower cholesterol and are good for the heart. Although its consumption is not as popular as in the United States, spreading peanut butter on toast is a great option as a protein snack for a snack or mid-morning.
5. Pumpkin seeds. Pumpkin seeds or peps can be a perfect snack to add protein to your daily diet at any time. This food provides 19 grams of protein per 100 grams. The most common thing is to eat them alone, but it is also common to add a handful to the salad.