Some say protein shakes are expensive; however I have crunched some numbers on eating cans of tuna instead of drinking protein shakes and the numbers come out abou the same. Crunch the numbers for yourself and see what you can save.
Some folks are also skeptical about supplements, and that's fine as well. Perosonally I think many supplements are specifically designed for optimal health, while many other foods which we are less skeptical such as sodas, canned goods, candy, fast food etc, are designed specifically for their taste and to entice us to eat them. Regardless, skepticism should lead you to look at the facts and make your own decision.
Here are a few suggestions for getting protein without protein shakes.
To make a complete protein you need 22 amino acids. 8 of them are "essential" and must come from a food source. So you need to make sure you are getting essential amino acids from your diet.
Lean meats and eggs are a great place to get protein.
- Hard boiled eggs, or scambled
- Lean chickn breasts
- I like mixing eggs with orange juice and blending well, then drinking. You may want to nuke the eggs for a few seconds in the microwave to destroy potential bacteria. Some countries may have less strict dairy regulation than other so eat raw eggs at your own risk.
Many nuts, plants, and grains also have protein but it requires that you combine food groups in order to get all the required amino acids.
Combine Group 1 below with any of the other groups to get a full amino acid profile:
"Breads, Cereals, Grains"
Bread, Rice, Wholewheat products & Wholegrain cereals
Group # 2
including all dried beans & peas – aduki, kidney,
Group # 3
including frozen vegetables
Group # 4
Milk is also considered to have a complete protein profile. I would avoid soy milk, as excessive intake could raise estrogen levels.
You can read the label to understand exactly how much protein you get per serving.
This should get you started.
Here are a few other URL's that might give you some food ideas:
Personally I love the convenience of shakes, and have used blenders (magic bullet blender is my favorite) to get creative with ingredients and make whole food shakes as well as protein.
If you have other ideas, recipes, or websites that can help the community please post them below.
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