I have had some requests to post how to get enough protein in your diet without having to consume protein shakes. First of all, protein is a macronutrient that is composed of amino acids that are used in every bodily process. Amino acids are the "building blocks" of protein and are crucial to the regulation and maintenance of your body. Most essential amino acids come from our food.
Protein is so important because it provides the foundation for cells and tissues that are needed to keep us strong. It has vital roles in metabolism, biochemical reactions and immune responses. Not eating enough protein can cause sugar and sweet cravings, feeling spacey and jittery, fatigue, loss of healthy color in the face, feeling weak, anemia and in severe cases-skin inflammation and pot belly. Too much protein can cause a few symptoms as well, but it is hard to get too much. The symptoms would mainly be constipation and dehydration. I think most people could increase their protein intake though.
A formula for how much protein you need:
Average Person: .8g x Weight in Kg (Lbs/2.2)
Active Person: 1-1.2g x Weight in Kg (Lbs/2.2)
***If you workout consistently, most people would fit this category.
Very Active Person: 1.5 x Weight in Kg (Lbs/2.2)
Here are some great foods to add to your diet to consume more protein:
Grains (brown rice, buckwheat, oats, kamut, millet, quinoa, wheat berries)
Beans (adzuki, black, chickpeas, kidney, lentils, lima, pinto, navy)
If you cannot consume enough through your diet try protein bars or protein powders.
Here are a few specific examples of how much protein are in foods:
Hemp Seeds: 1/4 cup=11g protein
Quinoa: 1 cup cooked=8g protein
Edamame: 1 cup=17g protein
Tofu: 3 oz=9g protein
Lentils: 1 cup=18g protein
Kidney Beans: 1 cup=13g protein
Low-fat plain Greek yogurt: 6 oz=18g protein
Eggs: 2 eggs=12g protein
Personally, I feel much better when I eat enough protein! A typical day for me looks like this:
1 bowl of quinoa cereal flakes with honey and rice milk
Protein bar (Nogii)
Spinach salad with chicken and garbanzo beans
Protein smoothie w/ fruit and veggies and rice milk.
Hopefully this was helpful! Comment with any questions.