Protein is required for a myriad of reasons, from gaining muscle mass to increasing energy levels. Protein powders can be a tad bit expensive, however. So the following are some protein-rich sources:
Gelatin has an amazing 7 grams of protein in every tablespoon and the amino acid profile of gelatin is also healthy as it contains a high quantity of glycine, an amino acid that improves sleep patterns and may also improve insulin sensitivity. Gelatin is also known to improve digestion and softening the digestive tract.
- Hard boiled eggs
The most widely available and the easiest, healthiest, quickest source of high quality protein would be eggs. Hard boiled or omelette, eggs in any form, except raw are the original fast food with the best nutrients. The egg white high provides quality protein accompanied with the most dense in good qualities, the egg yolk. It is advised to always eat the white with the yolk, as an incomplete protein is not beneficial. The yolk is rich in valuable cholesterol and fatty acids.
Cheese is a high source of good quality protein and it beats protein powders when it comes to nutrition, convenience and taste. Cheese is rich in calcium(builds bones), protein(builds muscle) and saturated fats(help in hormone balancing). Processed protein powder don't have these qualities and thus cheese is a much preferred choice. Cheese from grass fed cows or goats or sheep is a much better option.
Ricotta cheese, which is made from whey protein is the perfect substitute for protein powders. It boasts around 14 to 16 grams of protein in one serving and digests fast, providing complete muscle recovery and immediate boost.
Cottage cheese made with casein protein can replace casein protein powder that digests much slower. This cheese is a source of prolonged protein supply for your muscles and gives lasting energy. Casein protein also suppresses appetite, which helps with weight reduction.
Cottage cheese is another good source of protein and contains 12 to 14 grams of protein per serving. If you do not have a taste for cheese, you can always go for use silken tofu as a replacement.
- Raw milk
Milk is the original health drink and the most original protein drink. It contains a balance of carbs, protein and essential fats. Raw milk contains live enzymes and bio-available vitamins which are otherwise not available, as they get destroyed during the pasteurization process.
- Milk and Yogurt
Another great substitute for protein powders is the famous milk and yogurt combination. Milk provides around 8 to 9 grams of protein per serving. Opting for soy milk can give you
around 6 to 8 grams of good quality protein per serving. Creating a thicker consistency protein shale at home by adding plain yogurt to milk or soy milk increase the protein count
by a good 6 to 8 grams. Yogurt also contains probiotics(good bacteria), which are needed for healthy digestion and also reduce symptoms of lactose intolerance.
- Nuts and Seeds
An ounce almonds, flax seeds, peanuts or sunflower seeds can add around 8 grams of protein to your diet. As a bonus, the nuts give your homemade protein shake a richness that
no other ingredient gives. For an alternative or an add on, peanut butter or butters from any other nuts can also be used in the drink for an additional 6 to 8 grams of protein and a
more creamy consistency. Nuts and seeds added to the health drink add healthy fatty acids to the shake, that help in vitamin absorption by the body.
Fruits can practically spice up things with the otherwise bland and ordinary protein shake. Adding a piece of banana or a few strawberries or a piece of mango can add natural sugars that help insulin boost and better protein synthesis and the need for artificial sweeteners is negated. Frozen fruits provide a wider choice as the non-seasonal fruits are also available and
these also thicken the consistency of the drink and can give refreshingly taste to the shake. You can also add touch of vanilla extract or a decent amount of cocoa powder for that extra kick of flavor.