𝟭𝟬 Simple Ways to Increase Protein Consumption

Author of the article :𝘀𝗮𝗵𝗶𝗹 𝗯𝗮𝗴𝗱𝗲

In addition to carbohydrates and fats, protein is one of the three macronutrients required in our diet. Although most experts recommend 50-60 grammes of protein per day, some people require more. Regular exercisers, those recovering from injuries, those who are very active, and those who are attempting to grow muscle all require more protein than the standard recommendation. There are 12 simple ways to enhance your protein intake in this post.

Simple methods to eat more protein

1.Protein is a great way to start your day.

Protein can help you meet your daily protein targets if you eat it first thing in the morning. Breakfast should consist of high-protein foods such as eggs, protein drinks, or Greek yoghurt.

𝟮. Include protein in each meal and snack.

Focus on a source of protein every time you eat, whether you consume three substantial meals plus snacks or nibble throughout the day. This doesn't mean you have to eat chicken breast all day; instead, focus on sources of protein such as almonds, seeds, hummus, cheese, protein bars, or other sources to balance out any additional snacks or small meals you eat. Snacks with protein are more gratifying than those made only of quick-digesting carbs.Include protein in each meal and snack.Include protein in each meal and snack.

𝟯. Include dairy foods in your diet.

While milk alternatives such as rice and almond milk can help you cut calories, they don't always provide the same amount of protein as cow's milk. If you can't drink cow's milk, look for a soy-based option to get your protein fix. Add milk to smoothies, cheese to crackers, or cottage cheese to fruit for a snack.

𝟰. Quinoa can be used in place of rice or pasta.

While pasta and rice both include some protein, quinoa is a whole grain with more protein, fibre, and overall nutrition.

𝟱. As a snack, try a protein smoothie.

Protein smoothies are convenient on the go, but you can also make a high-protein snack by mixing protein powder with water or milk. A protein shake after a workout will help you recover faster and rebuild your muscles.

𝟲. Carry high-protein snacks with you when you're on the road.

Protein bars, jerky, hard-boiled eggs, canned tuna, and salmon are just a few examples of high-protein meals that can be prepared ahead of time for on-the-go protein increases. Although eggs have a limited shelf life, protein bars, jerky, and canned salmon can be kept for months at room temperature.

𝟳. Increase the amount of protein in your meals.

If you're used to eating 85-115g of protein with each meal, try increasing it to 170-225g and observe how quickly your daily protein intake rises. To keep heart health in mind, this works best with lower fat protein sources.

𝟴. Toss protein into carb-heavy dishes.

Carbs aren't the enemy, but carb-heavy dishes like spaghetti might use a boost of protein. Prep some additional protein over the week, whether it's shrimp, steak, tofu, or grilled chicken, to add to pasta meals or stir fries to boost the protein count.

𝟵. Select lean, protein-rich foods.

Sure, burgers are tasty, but there are also high-protein foods with less saturated fat, which are the best to focus on when trying to improve your protein intake. Choose from options such as lean poultry, lean pork, fish, and lean beef. To avoid too much extra fat, have your proteins grilled, sautéed, or baked.

𝟭𝟬. Protein-rich fats should be chosen.

Not all fats are created equal, and some heart-healthy fats, such as nuts, seeds, and avocado, also include a significant quantity of protein! Peanut butter (two tablespoons) has 8 grammes of protein per serving, while avocados have roughly 4 grammes.