PROTEIN FOODS THAT GIVE ENERGY TO YOUR BODY

protein is an essential nutrient, and eating protein at breakfast is a great way to support your health. Not only is protein important for muscle building, recovery, and the immune system, but protein has been shown to support weight loss, curb cravings, and balance blood sugar by triggering the release of satiety hormones that keep us full for longer periods of time.

Benefits of a higher protein diet

While most Americans consume more than enough protein, some people may benefit from a higher intake of protein.

To maintain or gain muscle mass

If you are over age 50, you should increase protein intake to one gram per kilogram of your body weight just to maintain muscle mass, which declines with age.

If you're trying to gain muscle mass, a higher-protein diet can help support muscle repair and growth. When you exercise, muscle cells break down. Protein from food helps to repair the damage, ultimately strengthening muscles.

To lose weight

The value of high-protein diets for weight loss remains controversial. However, one meta-analysis found that a high-protein diet could lead to weight loss and prevent weight regain after weight loss. The authors note the need for future studies that follow patients for longer than one year for more insight into this issue.

Other benefits

One study found that eating plant-based protein was associated with lower odds of developing cognitive decline later in life. For every 5% of calories that came from plant protein instead of carbohydrates, researchers observed a 26% lower risk for developing dementia in study participants.

How much protein is too much?

The idea of an upper limit of protein intake is controversial. Some experts believe the recommended amounts are too low. Others believe we are overconsuming protein.

In general, the average person (not a body builder or an elite athlete) does not need high levels of protein and should not exceed 2 grams per kilogram; or about 125 grams per day for a 140-pound person.

Top rich protein foods thats Good for your body 

EGGS

Eggs are a no-brainer breakfast protein, but it’s important to remember that there are so many different ways to use them.

GREEK YOGURT

All varieties of yogurt naturally contain some protein, however, the process of making Greek yogurt helps to increase the overall protein content per serving.

TURKEY SAUSAGES

Whether they are turkey, chicken, pork, or beef, sausages can add a good boost of protein to any breakfast.

BLACK BEANS

Black beans, along with other beans and lentils, are not only a good source of plant-based protein, but they are a great source of soluble fiber which helps to provide support for blood sugar balance.

PROTEIN POWDER

Although not technically a food, high-quality protein powder is a good alternative for people who love smoothies, hate to cook, or are in a pinch.