YOGYAKARTA - Feeling tired quickly is often a sign of inadequate nutritional intake, especially protein. However, there are many ways to meet your daily protein needs without hassle.
Ironically, many Indonesians focus solely on carbohydrates, even though protein plays a vital role in building muscle, repairing tissue, and maintaining metabolism.
By meeting your protein needs appropriately, your body will feel more energetic and avoid excessive fatigue.
6 Ways to Complete Your Daily Protein Correctly
As reported on the Healthline page, there are routines that can help you meet your daily protein needs, here are some of them:
Eat Protein First
When eating, try to eat protein sources first, followed by carbohydrates. Why? Protein can increase the hormone PYY, which makes you feel full and lowers levels of the hunger hormone ghrelin.
Furthermore, eating protein first also helps maintain stable blood sugar and insulin levels.
In a 2015 study of people with type 2 diabetes, blood sugar and insulin levels rose less when they ate protein and vegetables before high-carbohydrate foods, compared to when the order was reversed.
Cheese Snacks
Many popular snacks, such as chips or crackers, are low in protein. For example, 1 cup (30 g) of tortilla chips contains 142 calories but only 2.1 g of protein. Conversely, high-protein snacks can help increase your daily intake.
For comparison, a small slice (28 g) of cheddar cheese contains 7 g of protein, is lower in calories, and is much richer in calcium. In fact, some studies suggest that cheese may be beneficial for heart health.
You can enjoy cheese with whole wheat crackers, tomatoes, or apple slices for a healthier and more filling meal.
Swap Cereal with Eggs
Many breakfast options like bread, bagels, or cereals are low in protein. Oatmeal is certainly better than regular cereal, but 1 cup (240 g) only provides 5 g of protein.
In contrast, 3 large eggs can provide 19 g of protein plus important nutrients like selenium and choline.
A 2017 study found that breakfast with eggs can keep you fuller longer than oatmeal, helping reduce calorie intake in the following hours.
Add Almonds
Almonds are rich in magnesium, fiber, and healthy fats, but low in carbohydrates. 28 g of almonds contain about 6 g of protein, which is higher than most other nuts.
Interestingly, the body only absorbs about 78.5% of the energy from almonds. So, even though the label lists 170 calories, the body actually absorbs only about 133 calories.
For a protein boost, try sprinkling chopped almonds on yogurt, salads, oatmeal, or cottage cheese.
Choose Greek Yogurt
Greek yogurt is a high-protein food made by reducing the whey, making it thicker and creamier. 100g of Greek yogurt contains about 10g of protein, or twice as much as regular yogurt.
In addition to keeping you full longer by increasing the hormones PYY and GLP-1, Greek yogurt also contains CLA, which can help burn fat. Although it has a slightly sour taste, it's delicious eaten with berries or can be used as a substitute for sour cream in sauces and dressings.
Include Protein at Every Meal
Make sure you include a high-protein food at every meal. Experts recommend consuming around 30–40g of protein per meal, as this amount can help you feel full longer and maintain muscle mass.
Also read the VOI article on health: Muscle Capacity to Bear Long-Term Weight to Keep Your Body Strong!
Examples of high-protein foods to choose from:
- Beef or lamb
- Fish
- Chicken
- Eggs
- Nuts
- Soy products like tofu and tempeh
So, are you getting enough protein in your daily diet? In addition to discussing how to meet your daily protein needs, stay tuned for other interesting articles on VOI. For the latest news, don't forget to follow and stay tuned to all our social media accounts!
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