Protein is essential for the body. Every person needs to consume a certain amount of protein in a day. However, most people opt for protein powder supplements to meet their protein requirements during the day.
Protein powders are a popular supplement among people who enjoy exercising regularly. If you do not like taking natural protein supplements, you need to make sure your diet makes up for all the low protein.
Food items commonly consumed can be substitutes for your daily protein intake. You might have to measure the right amount to get your required protein intake. Continue reading to find out what you can use instead of protein powders.
Daily protein requirements
Every person has different protein requirements during the day. This depends on your weight, age, and even gender. If you are exerting yourself at the gym, you might need even more protein than the average person.
It is advised that grown men and women consume about 0.8 grams of protein per kg of their body weight. So, if you weigh 65 kgs, you need to consume 52 g of protein in a day. While this may seem like nothing, most people generally fail to hit their target.
Protein powders are an easy and hassle-free way to get a jumpstart on your protein intake. These powders are made from concentrated proteins, so you only get the valuable bits. However, there are other ways to make up for it too.
Foods to substitute for protein powder
Protein can be found in a wide range of foods. So, if you run out of your protein powder and need to make up for it, all you need to do is walk down to the kitchen and get cooking. Here’s what you can do!
1. You could have eggs for breakfast
A single egg contains 6 grams of protein. You could eat a few boiled eggs in the morning to start your day. However, you cannot fulfill your protein requirements with just a few eggs in the morning.
You can club it with other protein-packed foods during the day. You could even incorporate eggs in one way or another in your meals throughout the day.
2. Plain Greek yogurt
While some people enjoy eating yogurt regularly, others have difficulty gulping it down. However, Greek yogurt is one of the most protein-rich foods you can find in your pantry. 6 ounces of Greek yogurt contains about 18 grams of protein. You could grab a yogurt bowl for breakfast or get a small cup to eat during your lunch too!
3. Snacking on nuts
Dry fruits and nuts contain a lot of protein, given their compact sizes. You can snack on them anytime during the day and keep supplying your body with needed proteins. A handful of nuts can contain around 7 grams of protein.
Boiled chicken is an excellent substitute for protein. 2 ounces of chicken contains about 14 grams of protein. You can try out different recipes during the day and incorporate chicken in every meal in one way or another.
To sum up
While milk is also an excellent source of protein, people with lactose intolerance are advised against milk. So, your easiest and fastest solution to protein intake is getting yourself protein powders.
Protein powder is enough to get you a large chunk of your daily protein requirements. However, if you do not have protein powder available, you can try out these protein-rich foods instead.