Understanding the importance of protein and how to meet your body’s needs can be overwhelming, especially for those beginning a fitness journey. Melissa Mitri, a nutritional expert at Welltech, advises on boosting protein intake and leveraging high-protein foods readily available at home.
Melissa emphasizes the significance of starting the day with a protein-rich breakfast, highlighting its ability to enhance energy levels, aid muscle recovery, and prolong satiety, consequently curbing cravings and supporting weight management. Noteworthy breakfast options include overnight oats, cottage cheese pancakes, egg white muffins, and non-fat Greek yogurt, offering approximately 10g of protein per 100g, along with gut health benefits.
Moving beyond the morning meal, Melissa suggests incorporating affordable and protein-rich alternatives to traditional meat sources. Lentils, black beans, pumpkin seeds, tofu, and tuna offer a plethora of nutritional benefits, from sustained energy to supporting heart health and regulating blood sugar.
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It’s important to consider individual protein needs based on factors such as age, weight, gender, and physical activity level. While protein supplements can be convenient for post-exercise consumption, they should not substitute whole food sources, which provide a broader spectrum of nutrients and long-term health benefits.
By incorporating natural sources of protein into your diet, you can effectively support muscle growth, gut health, and overall well-being.