Most people know that plenty of protein is essential for those that are exercising and training, but few people truly understand what protein is and how it works.
Proteins are created from amino acids. Eight of these amino acids can be obtained from protein-rich foods, while a further 12 (referred to as “non-essential”) are made by your own body. There are different qualities of proteins available. The ones that are considered high quality, such as eggs and meat, are richer in the muscle-building amino acids than other types of protein; these proteins are considered essential if you are exercising vigorously on a regular basis.
You should also be aware that the body absorbs the various types of protein at different rates. If you use whey protein, you will find that it is digested quickly, which is why this is often recommended for those training regularly. In contrast, milk contains a slow-release protein, which is why it is recommended for consumption in the morning and evening.
Which foods should you be eating to source the right proteins?
Eggs are considered one of the best sources of protein around. They contain all 20 of the amino acids that you need and they are very digestible. Why not start your day with some boiled eggs or an omelette to make the most of this useful protein source?
We have already mentioned milk as a primary source of protein, but it also has the advantage of having high calcium levels for bone strength. Smoothies and milkshakes are a pleasant way to add milk to your diet.
Fish and seafood are low-fat sources of protein; salmon is a particularly good choice because it also contains the omega-3 fatty acids that we need for good heart health. Lean meats are also good sources of proteins, so opt for chicken or turkey. Just be sure to skip the skin, which contains unhealthy fats.