5 Foods that are Better than Protein Supplements
Many people turn to protein supplements, such as whey protein, when they don’t feel like eating enough protein-rich foods on a daily basis. Unfortunately, these supplements often come with side effects that can actually make your body less healthy in the long run. Here are five better food alternatives that will help you meet your daily protein needs and improve your overall health.
1) Egg Whites
They’re among the purest forms of protein available, packed with quality B vitamins and iron. Eggs provide a lot of nutritional bang for your buck (80 calories) as well—they’re a great source of choline, selenium, and vitamin D. Just be sure to watch out for cholesterol and saturated fat levels. Four large eggs contains 212 mg of cholesterol and 18 g saturated fat—that’s more than half your daily recommended intake.
2) Whey Protein Isolate
Whey protein isolate is a highly purified form of whey protein, processed to remove much of its fat and lactose. The remaining isolate can be anywhere from 90-99% pure protein by weight.
Salmon is an excellent food to incorporate into a healthy diet because it is packed with protein, vitamins and minerals. Studies have also shown salmon to have cardiovascular benefits. You can use canned salmon or wild caught for best results. Eat up to six ounces of salmon per week for maximum health benefits.
4) Chicken Breast
As we just learned, consuming protein is important to our health and fitness goals. But there’s a big difference between getting your protein from real food and relying on supplements like whey or casein powders. When it comes to actually meeting your daily requirement of protein, opt for natural sources whenever possible—and chicken breast is one of them. This staple has long been hailed as a powerful muscle-builder, but did you know it also offers a slew of other health benefits?
Tuna is a rich source of niacin, vitamin B6, selenium and omega-3 fatty acids. It also contains a high amount of protein and vitamin D. Omega-3 fatty acids have been linked to a reduced risk of heart disease and cancer as well as improved cognitive functioning.