Beans

Beans are rich sources of proteins. Black beans, pinto beans are very good sources of proteins. You could add with some sweet potatoes to make it more tasty and nutritious. It is advised that you go in for fresh beans instead of the usual canned ones. You need to soak these beans the previous night so that you could steam cook it the next day and also add it with your favorite vegetables. A hand blender or a food processor is helpful in making a puree. These can be given to an infant since they can be easily eaten.

Yogurt

Yogurt is sweet as it contains sugar. It could take away the natural taste of curds. Hence, it is advised that you opt for natural yogurts which do not have sweetened flavors. Babies should be fed only full fat yogurts and not the artificially flavored ones because their digestive system would not be able to digest the artificial flavors. It could also result in stomach upset or dysentery. Yogurts containing berries should also be avoided till your child is about a year only. Avoid strawberries since they could be difficult to digest. Vanilla flavor and peach flavor are good options.

Cheese

Cottage cheese could be given to babies by mixing some fruit or vegetables. Babies can be fed on finger foods like cheddar cheese and mozzarella cheese.

Hummus

It contains a sesame paste which is referred to as tahini. You could make your own tahini at home. Some babies develop allergic conditions. You could also finely grind garbanzo beans and other seeds. Add some olive oil to grind it. Add some garlic powder instead of salt. Babies love the taste and you could feed spoonfuls of these.

Tofu

Some children develop an allergic condition while having soy products. Tofu can be cut into squares and can be given to the baby. They form very good finger foods. These squares are slightly slippery. You could also mix some vegetables and fruits to make it more healthy and nutritious.

Eggs

Some children are allergic to eggs. It is best to avoid eggs till your child completes a year. Eggs are great sources of protein. Buy eggs that contain less fat. Make sure that eggs are cooked well. The white of the egg could lead to allergy. Yolks are very good sources of energy. For making it tastier, you could add some cheese to the scrambled eggs. This could also be made into an omelet. Children find it tasty. Add some vegetables to this to make it more tasty and nutritious. Eggs could be slippery for your child to eat by itself.

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There are different protein shakes. Some are high in carbohydrates whereas some have low carb content. To make the shake more palatable and tastier, you could spice it up with ice or some smoothies. In case it has become too diluted, you could add some frozen fruit or an instant pudding mix. In case the milk shake has become too thick you could dilute it by adding only a lesser quantity of protein powder. To make the shake frothier whip it for some extra time in the blender. You could increase the sweetness by adding a small banana or splenda. For blending the protein shake, you need to add some liquid first and then the protein powder. In case you like the chocolate flavor, you could add some chocolate or cocoa powder. Add milk instead of water so that it adds to the muscle. But including milk to the protein powder could sometimes result in tummy cramps.

These protein shakes can be deep frozen for about 15 days. The powdered protein powder stays in a dark and cool place for about 3 months. It is advised that you make your own fresh and natural protein shake. For making fresh protein shake you need to add a cup of milk, some milk powder, some cups of ice and about 2 spoons of pudding. You could add a banana to sweeten the protein shake. This type of protein shake has about 16 grams of protein. You could also spice up your protein shake with some cottage cheese or tuna.

The best time to have a protein shake is right after a rigorous workout. Lot of calories is lost during a workout and you need to balance the nutrient level in the body. The protein shake consumed immediately after a workout helps in boosting the energy level in the body. The right combination of protein diet like protein milk shakes combined with an exercise regimen helps in building muscle and also keeps the body fit and healthy.

The RDA has recommended that for every kilogram of body weight, you need to include 0.8 grams of protein.

Consider workout at least thrice a week.

For weight lifters, weight trainers and athletes, the protein content needs to be increased. Ensure that you follow a well balanced meal which includes healthy protein shakes. Animal proteins contain the right quantity of amino acids. They help in building muscles. Other sources of proteins are fish, eggs and poultry.

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It is true that people consume too much of protein. They consume excess proteins that are needed by the body. An American eats about two times the recommended protein required by the body. Excess proteins consumed could do more harm than good. It could lead to health problems. Excess proteins could lead to a condition known as osteoporosis. This is a condition where the bones get brittle due to loss of calcium. Most of the foods which contain high proteins also are rich in fats as well. It has now been proved that a low protein diet is healthy for the body. Women are recommended about 50 grams of proteins and men are recommended about 63 grams of protein.

Eggs, curds, yogurt, cheese, nuts soy milk contain enough proteins. Some cereals, breads and vegetables contain very less amount of proteins.

It was previously thought that vegetarians do not get the requisite supply of proteins. But now the notion has changed. In the past it was believed that animal products could provide the necessary amino acids. These amino acids are very useful for humans. Previously, vegetarians used to find it very difficult in planning their meals and combining the necessary protein based ingredients so that they could derive the right proportion or what we term as ‘complete’ proteins.

It has been proven that all plants contain the necessary amino acids required by humans. Some plant foods have more quantity of amino acids while some have a little less. But the fact is that during the course of your day, you eat different types of food which could supply you the protein for the day.

Below are some of the protein rich recipes:

13 Bean soup:

Some of the ingredients which are required for making this tasty soup are 13 bean mixture (you could procure it from the grocery store), one big white onion(you need to chop these onions), one teaspoon or garlic (chop into fine pieces), some salt to taste .

The method of preparing this soup is as follows:

Soak the beans the previous night. Keep it in a pot filled with water. Add some garlic, onions and salt to taste. Boil it and keep the gas in sim position. You could also pressure cook it for about one and half hours till the beans are cooked and become soft.

Black Bean Casserole

The ingredients required for making this dish are 2 cans of black beans. The beans have to be drained well. You need one cup of celery (chopped), one can of tomato sauce or puree, some pepper, and half a cup of cheddar cheese.

Place all the ingredients in the microwave setting the oven to 375. Later pour into a casserole dish and bake it for about 50 minutes. Garnish with some shredded cheese.

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Extra proteins are required by athletes and sportsmen

Proteins are basically builders of the body. They held in repairing the wear and tear of the body. They help in muscle building. Proteins provide fuel to the body. Athletes and sportsmen need to provide their body with the required fuel. The extra amino acids are derived from the food we eat. What is a complete protein diet ? A complete protein diet has to contain all the necessary amino acids. The amino acids are broken down during exercising and we require more energy. Excess proteins could result in strain on the kidneys and the liver. A healthy liver helps in lesser cholesterol getting accumulated and it also helps in maintaining the right levels of HDL and LDL.

There are different types of proteins and they get absorbed in the blood stream at different rates. Whey proteins get easily assimilated. They stress and overload the kidneys. High albumin Glycoprotein gets absorbed at a medium rate. They do not overstress the kidneys. The proteins are easily filled in the cells and there is less waste released in the form of ammonia. There is a balance in the anabolic state. It helps in building muscle. It also imparts strength and vigor to the athlete and sportsmen.

There is greater need for proteins to support their activities.

Dehydration is dangerous. When athletes, cyclists and other sportsmen work out, lot of water is lost during the activities. This leads to dehydration. The negatives of dehydration are tiredness, cramps and injury. Dehydration could also lead to additional burden on the heart. The performance of the athlete is also affected. There is a fall in the blood volume. When excess water is consumed, the sodium levels are diluted and you develop a condition called hyponatremia. Athletes need to replace the fluids which are thrown out of the body while they are exercising. When sweating takes place, lot of fluids is lost from the body and we experience tiredness and fatigue. Hence, it is necessary that whatever fluids are lost should be ideally replaced back.

It is true that the structure of amino acids is not simple. It is complex. It gels well with water. Water helps in transporting the necessary nutrients to various parts of the body. The movement of electrons results in release of increased energy. The cells which are hydrated help in optimum utilization of proteins and excess toxins are thrown out of the body.

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