5 High-protein foods to keep in your spring diet

Picture: Getty Images/ @YelenaYemchuck

Spring is a time when physical and outdoor activity increases compared to winter, so muscle support is necessary to meet the season’s physical demands.

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According to Healthline, protein supports muscle repair, which helps with increased physical activity. British Vogue nutritionist Ayla Barmmer explains that protein helps keep your body healthy, from boosting immune function to transporting nutrients throughout the body.

Adequate protein intake

The nutritionist pointed out how much protein you should eat each day to avoid inadequate intake and its negative effects on the body.

She states that for a sedentary adult, one gram per kilogram of body weight is recommended. For an active adult, a maximum of 2.2 grams per kilogram of body weight is recommended.

Barmmer also suggests a list of high-protein foods you can keep in your diet this spring.

Fish

Not all fish are high in protein, so you need to make a conscious effort to choose the kind of fish you want to keep in your diet. However, there are four high-protein options. These include tuna, which has 24g of protein per 100g serving; salmon, which has 26g of protein per 100g serving; cod, which has 20g; and mackerel, which has 26g per 100g serving.

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Eggs

Barmmer explains: “Eggs should absolutely be part of your weekly rotation, but you want to eat the egg with the yolk.”

In one large egg, you’ll get about six grams of available protein. “Eggs also have a good dose of brain and liver and gallbladder-supporting choline,” she adds.

Quinoa

This grain provides about eight grams per cup and is also rich in magnesium and fibre. This can be a staple starch in your dishes or added in salads as well.

Greek yoghurt

Greek yoghurt typically has significantly more protein compared to regular yoghurt, usually by twice as much.

Beef

Barmmer says beef is one of the most nutrient-dense sources of protein available and a great addition to include in your weekly meal preps.

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