Getting Enough Protien


Protein is an essential nutrient that’s found in all cells of the body. It’s responsible for muscle growth and repair, as well as many other important functions. The average adult should aim to consume between 0.8-1 gram of protein per kilogram of body weight per day (or 0.36 grams per pound).

Do I need protein supplements?

If you’re not getting enough protein, it’s important to take a supplement. Protein is an essential building block for your body’s cells and tissues.

Protein can be found in foods such as meat, fish, poultry and eggs. You can also get it from plant sources like beans and peas that are high in protein content but low in fat (beans) or high in both moderate amounts of fat (lentils).

If you’re unsure how much protein your body needs daily then try out these simple steps:

  • Calculate the number of grams per day based on your height; weight; age; gender etc..

Which foods have the most protein?

Protein is found in foods that contain it. The most common sources of protein in the diet are meat, fish, poultry, beans and lentils.

  • Eggs: One hundred grams of egg whites contain 14 grams of protein; two eggs have about 15 grams. (For reference’s sake: A medium-sized piece of chicken breast has about 30 grams.)
  • Dairy products: Two ounces (a quarter cup) of milk contains 8 grams; one ounce cream cheese has 5 gms.; half an ounce cottage cheese contains 3 gms.; eight ounces skim milk has 1 gm.; eight ounces whole milk has 2 gms., etc.
  • Fish: A 3 oz serving (about the size you’d get by eating one large salmon fillet) provides 54 gms., while a 4 oz serving provides 64gms., meaning that people who eat fish at least once a week tend to get more than enough dietary protein each day without having to worry about whether they’re getting enough from other typesof food sources like beef or pork chops!

Where do I find protein if I’m a vegetarian or vegan?

If you’re a vegetarian, there are plenty of options to get enough protein. Beans, lentils and legumes (dry beans) are incredible sources of plant-based protein that can be added to salads or soups. Tofu is also an excellent source of plant based protein that can be used in any way possible!

Other soy products like edamame (soybeans boiled in their pods), tempeh (fermented soybeans), miso paste or even tofu burger patties are good choices too! Nuts and nut butters also provide excellent sources of vegan proteins as well as omega 3 fats which help keep your heart healthy too!

Eggs have long been used around the world for centuries so they’re definitely worth looking into if you want some extra iron from eggs or dairy products like yogurt or cheese slices instead! Whole grains such as quinoa offer plenty more nutrients than refined grains do including fiber which helps regulate blood sugar levels when consumed regularly throughout the day which makes them ideal for diabetics who need stable blood glucose levels without having high spikes after eating meals containing carbohydrates such as pasta dishes made with wheat flour instead

What are some good sources of protein for kids?

  • Egg whites: One whole egg contains about 6 grams of protein, and this can be broken down into 3 grams of usable protein in the form of amino acids.
  • Dairy products like cheese, ice cream and yogurt: These foods have a high concentration of casein (a type of protein) which is digested slower than other forms. This means it takes longer to digest but provides a slow release that keeps your body feeling fuller longer without having to eat as much food at once. If you’re lactose intolerant or vegan you may want to seek out products that contain other plant-derived proteins such as soy or rice rather than cow’s milk alternatives so they can still provide some benefits without introducing unwanted allergens into your diet!
  • Lean meats like chicken breasts tend to have lower fat content so they’re an excellent source for kids who need more fat-soluble vitamins such as A & D found mainly in fish oils found naturally within animal sources; however beef tenderloin steak does not contain enough cholesterol needed by children under age 12 years old unless accompanied by additional sources such as eggs/dairy products beforehand due its higher calorie count compared with other less expensive cuts such as flank steak which has been shown

Protein is important but you can likely get the protien you need from your diet.

Protein is important for growth, maintenance and repair of body tissues. It can also be used as an energy source by the body. Protein-rich foods include meat, fish, eggs, milk and cheese but it’s also found in beans, nuts and seeds as well as soy products like tofu or tempeh (fermented soybeans).

In general you need about one gram of protein per kilogram of body weight each day to stay healthy — about 0.36 grams per pound for most adults — but some people need more than others depending on their age or activity level.


The fact is, you can get enough protein from a healthy diet. It’s just that sometimes you need a little extra help, especially if you’re an athlete or work out regularly. If you like this article, check out our other articles on how to increase your protein intake!