Protein aids in muscle recovery and combats age-related muscle loss. An easy way to meet your body's protein needs is to aim for 20-30 grams of protein at each main meal. This amount of protein helps your body efficiently digest and absorb the essential amino acids provided by protein-rich foods.
Supplementing with high-quality protein sources is important to achieve full health benefits.
Egg
Egg protein contains all nine essential amino acids. Eggs are also rich in antioxidants, which help protect your body at the cellular level.
Eating eggs for breakfast can help you maintain a healthy weight. Eggs also have protective effects against infections and cancer.
Fish
Fish is one of the healthiest high-quality protein foods to include in your diet. Compared to other protein-rich foods, fish is significantly lower in calories.
Fish is a source of EPA, DHA, omega-3 fatty acids, which have benefits for heart and brain health. These fatty acids help reduce the risk of cardiovascular disease, reduce inflammation along with other health benefits.
Greek Yogurt
Greek yogurt is a better source of protein than other regular yogurts because the liquid whey is removed, creating a thicker, creamier product.
It is also a source of calcium and contains probiotics that support immune function and digestive tract. Greek yogurt is a suitable dish after exercise, helping to increase muscle and reduce fat.
Cow's milk
Cow's milk is a good choice for people looking to add healthy protein to their diet. Cow's milk is also rich in calcium, vitamin D, B vitamins, and potassium. Cow's milk has been linked to improved body composition and muscle mass.
Chicken breast
Chicken breast is one of the best sources of lean protein, containing more protein than beef. Chicken breast is also a rich source of nutrients that are good for overall health because it is rich in B vitamins, selenium, phosphorus, potassium, magnesium and zinc. The protein in chicken breast helps you feel full and control your weight.
