How To Replenish Protein

Table of contents:

How To Replenish Protein
How To Replenish Protein

Video: How To Replenish Protein

Video: Charge of a protein 2022, December

For vegetarians and people who are on a diet, protein deficiency can occur in the body. This causes serious consequences - thinning of muscles, hair problems, anemia, discoloration of mucous membranes and problems with the digestive system. Each person has his own rate of protein intake.

How to replenish protein
How to replenish protein

It is necessary

  • - meat;
  • - milk products;
  • - nuts;
  • - legumes;
  • - cereals;
  • - Soy meat;
  • - soybean sprouts;
  • - protein shakes.


Step 1

Protein deficiency is most dangerous for people under the age of 21. Indeed, at this time, a person grows and develops most intensively. And the body takes the building material for muscles, bones and tendons from protein. Therefore, the lack of this useful substance can lead to a delay in growth and development. If a person at this age has a protein deficiency, it must be urgently replenished, regardless of diet and beliefs. Eat meat, especially red meat. It will fill the gap the fastest.

Step 2

If you are over 21 years old and you absolutely do not want to eat meat, replace it with other foods rich in protein. These include many dairy products: low-fat cottage cheese, hard cheeses, kefir, cream, sour cream. In the first two items, the amount of protein can reach 15 grams per hundred grams of the product.

Step 3

If you cannot eat food and dairy products (many vegetarians do not allow themselves to eat them), turn your attention to nuts and legumes. Beans and peas also contain record amounts of protein. Peas can be eaten raw or made into various cereals or added to soups. Get in the habit of eating a handful of nuts several times a day. This will help make up for the protein deficiency.

Step 4

Introduce various cereals into the diet: pearl barley, semolina, rice, buckwheat, millet. These products contain less protein, from 5 to 10 grams per hundred grams of the product. But all the same, by eating them, you can replenish the amount of protein necessary for the body.

Be sure to eat cereals
Be sure to eat cereals

Step 5

Purchase soy meat from the store. You can cook it in dozens of different ways, but in appearance it resembles the usual one. Consume this product at least once a day. Also use soy sprouts (you can eat them raw), they contain about 9 grams of protein.

Step 6

Eat a variety of protein shakes. Most of these products are recommended for bodybuilders, but they are great for people with protein deficiencies. Do not substitute protein shakes for food as recommended for athletes. Eat them along with your regular diet.

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