Tips to Satisfy Your Daily Protein Requirement
An adult needs a minimum of 0.8 gr proteins per 1 kg of body weight. However, you have to get at least 1.7 gr proteins per kilogram of body weight per day if you are building muscles. For instance, if you are 70 kg and doing some of the power exercises, a calculation is as shown: 1.7*70=119 gr per day. Here are some products and recipes to help you satisfy your daily protein requirement.
1. Pınar Protein Milk Contains 70% more protein than normal cow milk. Have 26 grams of protein and L-Carnitine[1] in 500 ml bottles. It is very rarely found nowadays. If you cannot find it, you can try İçim Protein Milk which has 30 grams of protein without L-carnitine. You can find them in Migros, Carrefour, and Macrocenter or your local supermarket for now.
Figure 1: Pınar Protein-Enriched Milk
2. Protein Pump Pasta
Pasta with spinach, curd cheese and yoghurt sauce.
Energy and Nutrients Table
First of all, blend all of the sauce ingredients: spinach, garlic, cheese, and yoghurt. Then simply boil the water and add the pasta. After 7 to 10 minutes, strain the pasta and simply add the prepared sauce. My advice is to eat this meal if you do not want to lose weight since pasta is a very carbohydrate-rich food.
3. Whey Protein Powder Best choice for most of the people since it is the cheapest option for per servings. There are so many discussions about them whether they are harmful or not. I will be writing about should you use a protein powder or which protein powder to choose in my next article.
See you soon!
