If you are on the road to recovery after contracting the Covid-19 virus, paying attention to your diet is extremely important. Nutritionists recommend a high protein diet to help your body come back to normal faster. Even when patients are admitted to the ICU for coronavirus, supplements like L-Glutamine are included in the diet to help restore the protein levels in the body quickly.
Here is everything that you need to know about including protein-rich food in your post-covid recovery diet and why it is important to do so.
How Proteins Help After Covid Recovery
Proteins are often called the building blocks of the human body. This is because they are used to repair the cells and tissues of the body after any strain or trauma. When you are affected by the Covid-19 virus, your immune system takes a hit. A high protein diet helps restore the health of the cells of your immune system. This not only speeds up the recovery process but also keeps you protected from any other infection due to a compromised immune system.
Additionally, you feel extremely fatigued as a result of the medication and the stress that your body has undergone. Including foods like protein bars in your diet gives you an additional source of energy besides carbohydrates. Protein is also the primary fuel for your muscles, helping you become more active as you recover.
How Much Protein Do you Need Each Day?
According to experts, increasing your protein intake to 75-100 grams per day is recommended during the Covid-19 recovery phase. However, the thumb rule for required daily protein intake is 1g per 1kg of your body weight. So, make sure you consult a nutritionist before making any changes to your diet. Protein is a harder nutrient to digest and it also stresses your kidneys immensely. Therefore, overconsumption can cause unwanted health issues, considering that your body is already weak.
How To Improve Your Daily Protein Intake?
There are different ways to ensure that you consume a high protein diet:
- Include protein-rich sources in your main meals: Your breakfast, lunch and dinner should include foods that are good sources of protein. This includes fish, poultry, eggs, dark green leafy vegetables, mushrooms, dairy products, nuts and seeds. You can also add fortified cereal like MuscleBlaze High Protein Cereal to your breakfast snacks. You get an instant dose of 16g of protein, which makes it easier for you to meet the daily required intake with other protein-rich foods.
- Eat smaller, more frequent meals: Protein-rich foods are very filling. So, it is hard to include huge portions in just three meals. It is ideal that you break your meal plan into 5-6 portions. You can include foods with the highest concentration of proteins in your primary meals. Top up your snacks or in-between meals with protein sources like peanut butter or nuts to make up for the remaining amount of protein that your body needs.
- Drink your proteins: Choosing supplements that are rich in protein is the best way to get your daily required dose of this nutrient. Protein shakes like Amway Nutrilite All Plant Protein are designed for all individuals, whether you are working out regularly or not. These protein supplements do not strain your digestive system but give you a single concentrated source of the nutrient. You can also think of smoothies with dairy products, peanut butter, nuts and seeds that can give you a higher concentration of protein in a liquid form. They are also quite tasty and easy for you to consume.
- Snack wisely: Snacking in between meals is a good idea as you need all the fuel possible to get on the faster route to recovery. Trail mixes, nuts, peanut butter and toast or protein bars are the best snacks to include in a high protein diet. You can also try fruits and yoghurts as a healthy, protein-rich and delicious snack.
- Balance your diet: You must consume all the necessary vitamins and minerals along with proteins to make sure that it is absorbed by the body properly. In addition to protein-rich foods, make sure that your diet contains whole grains, fresh fruits and vegetables to give you a good source of fibre and important nutrients like Vitamin B12. They are vital to help your body digest the protein, absorb it properly and use it efficiently for recovery.
Increase the protein content in your diet gradually. This helps your body adjust easily and make the most of this nutrient without any digestion-related issues. When using any supplement, make sure you consult your doctor to ensure that it does not interfere with any medication that you are consuming during the Covid recovery phase.