Protein intake is something that is very individualized, however, for most American’s, we consume too much. A good recommendation to follow is approximately 0.8 g of protein per kg of body weight for most healthy people.
A helpful hint is to get your body weight in kilograms, simply divide your current weight by 2.2. And then, to take it further, to find how much protein is recommended for you, take that body weight in kilograms and multiply by 0.8 and there you have it. Probably a bit less than you thought, right?
Where should I get the protein from?
Eggs often get a bad reputation and there is a lot of controversy around if they are good or bad for you. But today, we will discuss why eggs are one of the best protein sources.
Here are some reasons why eggs are arguably the best source of protein there is:
- They are very cheap
- Contain ALL 9 essential amino acids
- Rich in minerals iron, phosphorus and selenium
- Rich in vitamins A, B12, B2 and B5
- They are great for the brain, due to a high content of choline, which is an important nutrient for brain health
- Rich in antioxidants that are particularly important for eye health
- Eggs help to keep you feeling satisfied with a good source of protein and fats
But I thought Eggs give you high cholesterol?
What makes eggs controversial is that they do have higher cholesterol than many other protein sources. However, the dietary cholesterol associated with eggs has not been proven to cause adverse effects on cholesterol in the blood, increase risk for heart disease or stroke but can actually be helpful in raising your good, HDL, cholesterol.
What you do need to be aware of is the often paired bacon with your eggs. While bacon may be a very tasty treat, it can increase your cholesterol levels if eaten regularly and has a very high saturated fat content. So, opt for bacon and eggs only very occasionally. For a better breakfast, choose a high fiber cereal or oatmeal to keep you satisfied and healthy!