How to Get Protein Without Supplements
Your body relies on protein to repair its muscles, bones, organs and skin. To get enough of the required daily amount, which ranges between 50 and 65 grams of protein a day, some people use protein supplements, such as shakes or bars. However, these are not necessary; you can easily get all the protein you need through various food sources, with many choices available to meet everyone's tastes.
Instructions
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Eat more beef. You can get plenty of protein, half to three-quarters of the recommended daily amount, by enjoying a six-ounce steak, which is packed with 42 grams of protein. If you're more of the hamburger lover, you can enjoy a four-ounce burger and still ingest 28 grams of protein in the process.
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Enjoy some chicken. White meat has become the popular choice over the last few years due to its high level of protein and low levels of fat. One chicken wing contains six grams of protein while an average thigh holds 10 grams. If you prefer the chicken breast, one three-ounce piece offers 30 grams of protein.
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Take a dive. Go diving for some fish, that is. This brain food is a great alternative to protein supplements; a six-ounce serving of tuna contains an unbelievable 40 grams of protein, while most other fish fillets and steaks contain 22 grams for every three ounces of cooked fish.
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Go for the pork. Once known as "the other white meat," this meat offers some impressive numbers when it comes to protein servings. A three-ounce serving of ham contains 19 grams, while your average pork chop has 22 grams. If you love your tenderloin, you'll love it even more when you find out it has 29 grams of protein.
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Go nuts. Yes, nuts are contributors to the daily consumption of protein. One quarter cup of almonds contains eight grams of protein. Two tablespoons of peanut butter will give you an additional eight grams, while a quarter cup of pumpkin seeds boosts the daily total by 19 grams.
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Get your daily eggs and dairy. One large egg for breakfast with one cup of cold milk will give you a combined total of 14 grams of protein. If you prefer a lighter breakfast, try a half-cup of cottage cheese and receive 15 grams of protein, or one cup of yogurt for 12 grams.
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