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.

4. Chicken

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.

March 4, 2022 by Arifur Rahman

Are Plant-Based Proteins Worth the Hype?

Lifestyle

With protein under the limelight, you must be wondering if switching meat for plant-based proteins is worth the hype?

Plant-based proteins are garnering popularity with the rise in veganism across the country. Unlike the traditional protein powders made of ingredients derived from animals, these are made using soy, pea, and hemp.

If you struggle to find the best plant-based protein powder at UK markets, have many options.

Before diving into whether these proteins are worth the hype, you have to understand the significance of proteins in your diet.

Why is Protein Indispensable in Diets?

Proteins form the essential components of diets and are found in each body cell. Digestion breaks protein down into amino acids otherwise not generated in bodies. Human bodies use these essential amino acids to repair and grow cells. Moreover, it is vital to make enzymes and generate haemoglobin. Interestingly, hair and nails are also made of protein.

Unlike fats and carbohydrates, human bodies do not store protein. If you eat a balanced diet, it must contain a healthy dose of protein for daily consumption. Commonly found in dairy, fish, poultry, and grains, it reduces the need for supplements.

If you engage in weight training and other intense exercise routines, you require a high protein intake. Protein supplements come in handy where excess calories have to be avoided while increasing intake. Fortified protein powders are incredibly beneficial. Alternatively, plant-based protein powders are a great low-fat option than meat-based proteins.

Animal-based Proteins vs Plant-based Proteins

Whey, a joint protein supplement, is derived from cow’s milk. Alternatively, casein is another supplement derived from the same source as whey. Both these supplements contain a milk sugar called lactose.

Plant-based protein powders are your best bet for healthy protein intake if you follow the vegan diet. These are derived from pea, brown rice, hemp, and soy plants. Plant-based protein powders available in the market are usually a combination of these.

Since these are solely derived from plants, they have no traces of lactose or dairy. Thus, making it the most practical option for vegans and lactose-intolerant people.

Animal-based proteins containing lactose can lead to bloating and an upset stomach for lactose-intolerant people. Simultaneously, plant-based proteins like soy and gluten are also common allergens. If you are looking for a protein powder, check labels to check the ingredients for allergens.

Interestingly, plant-based proteins and animal-based proteins are equally effective for muscle growth. Both equally assist in losing weight.

	Whey or Animal-Based Protein	Plant-Based Protein Powder
Vegan-friendly	No	Yes
Lactose-free	No	Yes
Helps muscle growth	Yes	Yes
Aids weight loss	Yes	Yes

Remember, protein supplements should not be the only source of protein in your diet. Consuming healthy amounts of high-protein foods is equally essential.

Wrapping Up

It is time to bust the myth that plant-based diets lack proteins. After consuming animal-based protein, people experiencing stomach problems should consider switching to the best plant-based protein powder that UK markets offer. People converting to veganism have restricted sources of protein. Since the number of vegans has dramatically increased, it is time to realise the benefits of plant-based proteins.

Moreover, it is essential to realise that these offer incredible health benefits. Choosing the source of protein is a personal choice.

Tag: protein powder

Natural Alternatives for Protein powder

Daily protein requirements