Protein and the Brain

Most of us have eaten a protein bar before, or maybe you bought a protein shake once, but do you really know if you’re getting an adequate amount of protein in your diet? Nearly everything in our body, including muscles, organs, hair, are all composed of protein. And while our brains are mostly made of fat, the neurons within our brains and body communicate with protein. Basically without adequate amount of protein, you’re bound to feel lethargic and your mind sluggish, and you might even struggle to sleep and function properly. So even if you’re taking the best nootropic stack out there, if you’re not getting the minimum amount of protein you need, you may not feel any results.

According to doctors, adult men on average need 60 grams of protein a day and women 50 grams, although if they’re pregnant or breastfeeding they need 70 grams a day. But these are only the minimums, so if you’re working out or looking to bulk up, you may need more protein. Anyway, we decided to go through and list some of the best ways you can make sure you get all the protein you need.

1.Meat

Eating meat is perhaps one of the most common and obvious sources of protein. Not only do nearly all cultures across the world consume meat, but it is also perhaps one of the healthiest ways to get your protein. But before going any further, we want to make it clear that we’re not talking about getting your protein by eating a burger every day. Eating high amounts of saturated fats can lead to heart disease and stroke. We’re talking about eating lean chicken for example, where a 150 gram chicken breast can have 27 grams of protein, nearly half of a man’s daily protein intake! But you can also incorporate lean ground turkey burgers, or a small piece of steak. If you’re craving bacon, just make sure you eat small portions and use as little salt as possible, but perhaps most importantly, get a variety of meats into your diet, ensuring you get all the nutrients necessary, but also the variety can make food seem even more delicious!

3. Fish oil

Now, nearly all doctors would agree that fish provide one of the healthiest sources of protein out there. You can get fish oil by eating healthy grilled halibut or salmon, but also by buying fish oil at the shop. You can even buy some cans of tuna, mackerel, or sardines and make yourself a quick sandwich. Fish contains high amounts of healthy fats, such as omega-3 fatty acids and DHA, which is known to reduce inflammation in the body.

“nearly all doctors would agree that fish provide one of the healthiest sources of protein out there. “

“One scoop of your typical whey protein powders contains roughly 20 grams of protein”

2. Whey-protein powder

Now, for those who don’t have time to cook meat, or maybe you’re looking to supplement your protein through a yummy shake, don’t fear, there is always whey protein powders. Whey protein is the protein found in the watery portion of milk that separates from the curds in the process of creating cheese. One scoop of your typical whey protein powders contains roughly 20 grams of protein and it comes in delicious flavours such as chocolate or vanilla. You can make yourself a chocolate shake in the morning, or make a delicious and healthy fruit smoothie and add a scoop of unflavoured pure whey protein. Our only advice would be to try to buy a slightly high quality version of whey protein powder. The market is now saturated with brands, so make sure to read the label and avoid any unnecessary added ingredients.

4. Eggs

While eggs were put on the naughty list a few years back, doctors recently put eggs back on the good list. Eggs provide an excellent source of complete protein and are also a rich source of vitamins A, E, K, and B-vitamins. Now remember, while most of the cholesterol and fat of an egg is in the yolk, that’s where most of the nutrients are as well. So instead of ordering an omelette egg-whites only, how about eating just one complete egg, ensuring you get all the protein and important nutrients.

1.Meat

Eating meat is perhaps one of the most common and obvious sources of protein. Not only do nearly all cultures across the world consume meat, but it is also perhaps one of the healthiest ways to get your protein. But before going any further, we want to make it clear that we’re not talking about getting your protein by eating a burger every day. Eating high amounts of saturated fats can lead to heart disease and stroke. We’re talking about eating lean chicken for example, where a 150 gram chicken breast can have 27 grams of protein, nearly half of a man’s daily protein intake! But you can also incorporate lean ground turkey burgers, or a small piece of steak. If you’re craving bacon, just make sure you eat small portions and use as little salt as possible, but perhaps most importantly, get a variety of meats into your diet, ensuring you get all the nutrients necessary, but also the variety can make food seem even more delicious!

2. Whey-protein powder

Now, for those who don’t have time to cook meat, or maybe you’re looking to supplement your protein through a yummy shake, don’t fear, there is always whey protein powders. Whey protein is the protein found in the watery portion of milk that separates from the curds in the process of creating cheese. One scoop of your typical whey protein powders contains roughly 20 grams of protein and it comes in delicious flavours such as chocolate or vanilla. You can make yourself a chocolate shake in the morning, or make a delicious and healthy fruit smoothie and add a scoop of unflavoured pure whey protein. Our only advice would be to try to buy a slightly high quality version of whey protein powder. The market is now saturated with brands, so make sure to read the label and avoid any unnecessary added ingredients.

“One scoop of your typical whey protein powders contains roughly 20 grams of protein”

3. Fish oil

Now, nearly all doctors would agree that fish provide one of the healthiest sources of protein out there. You can get fish oil by eating healthy grilled halibut or salmon, but also by buying fish oil at the shop. You can even buy some cans of tuna, mackerel, or sardines and make yourself a quick sandwich. Fish contains high amounts of healthy fats, such as omega-3 fatty acids and DHA, which is known to reduce inflammation in the body.

“nearly all doctors would agree that fish provide one of the healthiest sources of protein out there. “

4. Eggs

While eggs were put on the naughty list a few years back, doctors recently put eggs back on the good list. Eggs provide an excellent source of complete protein and are also a rich source of vitamins A, E, K, and B-vitamins. Now remember, while most of the cholesterol and fat of an egg is in the yolk, that’s where most of the nutrients are as well. So instead of ordering an omelette egg-whites only, how about eating just one complete egg, ensuring you get all the protein and important nutrients.