Best Ways to Increase Your Protein Intake

Best Ways to Increase Your Protein Intake

Everyone from kids to grownups and the elderly requires a sufficient amount of protein daily.

It is the single most important macronutrient responsible for multiple purposes. If you don’t receive the necessary quota per day, your body will suffer from issues in the long run.

But protein is abundantly available in nature, including in plants and animals. Everyone can therefore receive the daily quota by incorporating the right foods into their diet.

Since the macronutrient is present in most plants, vegetarians and vegans can also get their daily protein intake.

But of course, eating random items will not be so beneficial, especially if you are keen to build muscle, are a growing teenager, or an older adult. You have to know the right way to increase your protein intake.

In the following section, let’s find out how you can receive more protein on a daily basis. Once you have an idea, it will be easier to maintain a diet and follow it for better results.

How to Increase Your Protein Intake?

If you came here looking for ways to raise your protein consumption, you have arrived at the right place. Here are some steps you can follow to up protein levels, especially if you want to gain lean muscle.

Add a Protein Shake to Breakfast 

Fruit and veggie smoothies are healthy, but they contain a very negligible quantity of protein. So, you can consume a protein shake instead or add protein powder to the fruit or veggie smoothie.

You can find a variety of protein supplements on the market, such as pea, soy, egg, and whey. There are both plant and animal-based products, so there is something for everybody.

There are several ways to consume protein powder, so it won’t get boring. You can add the powder to water, milk or fruit, and veggie juice.

You can also add pieces of fruits and nuts at times to keep the shake delicious and different.

However, add only the recommended amount per day to don’t gain more weight. Remember that high protein intake without proper exercise can lead to massive weight gain.

Ditch the Cereal for Eggs

Many people eat cereal at breakfast. While it’s nutritious, it doesn’t provide you with much protein.

Instead, you can add eggs to your breakfast diet. Eggs have a high amount of protein and vital nutrients such as selenium and choline.

Besides, even though eggs are small, they give you a feeling of fullness and curb your appetite. It means that you won’t have frequent cravings for food and keep away the calories.

One initial research also suggests that eggs may improve heart health. Hence, including eggs in your breakfast can be pretty beneficial.

Start Your Meal with Protein

If you consume other items first and keep your protein for later, you may become already full and not be able to eat more. So, whenever you sit for a meal, begin with protein first before, and you can enjoy the other items later.

Peptide YY or PYY is a gut hormone that gives you a feeling of satisfaction, and protein boosts its production. So, once you consume the protein, you will already feel satiated and not want to add more calories.

It also lowers a hunger hormone called ghrelin and accelerates metabolism while you sleep.

Some studies have also shown that eating protein before carbohydrates may also help balance insulin levels and blood sugar.

Eat Greek Yogurt Instead of Regular Yogurt

If you love to feast on regular yogurt, you may be adding more calories than nutrients. Most flavored yogurts contain sugar and additives, which are not suitable for you.

Greek yogurt, on the other hand, has high-quality protein with a 240g serving providing about 17-20g. It’s considered twice the amount found in typical yogurt.

Greek yogurt has a sour taste, so it goes well with sweet fruits. If you want it a little sweeter, you can also add sugarless sweeteners.

Besides having a considerable quantity of protein, studies also indicate many things.

Firstly, Greek yogurt enables more flow of Glucagon-like peptide 1 (GLP-1) and PYY, gut hormones that reduce cravings for food and keeps you full.

Secondly, it also has conjugated linoleic acid (CLA), which may encourage unwanted fat to reduce.

Eat More Cheese

When it comes to cheese, there are many choices. While not all varieties are not healthy, there are several kinds that do not pack loads of calories.

If you love to snack on fries, pretzels, and crackers, it’s time to ditch them. Instead, eat some cheese whenever you feel hungry.

You can also eat cheese with fruits and other stuff. However, it’s vital that you choose the healthiest cheese types, or it will be for nothing.

Cheddar, Swiss cheese, cottage cheese, mozzarella, and Ricotta are some types that are low in fats and calories.

Add Canned Fish to Your Diet

Seafood is healthy and delicious, and many of them contain high amounts of protein. While fresh fish is a healthy choice, some varieties may not be available in your area.

But tinned or canned fish is readily available in most places, and it’s also healthy. Choose canned fish like herring, mackerel, salmon, and sardines as they are packed with nutrients.

Canned fish contain protein as well as omega-3 fatty acids, so they can be beneficial for cardiovascular health too.

Canned fish is also delicious and versatile. So, you can eat it alone or with other items.

Pick Leaner and Larger Cuts of Meat

When buying meat, look for lean and slightly larger cuts of meat. If you choose portions with more fat, you will be left with very little protein and more calories.

But with leaner cuts, you can consume more protein but cut down on calories.

Eat Edamame Regularly

This food is for those who don’t consume animal-based products. Edamame is immature soy that has been steamed.

Soybean contains more protein than most legumes. If you are a vegan who can’t consume proteins from an animal source, edamame is an excellent choice to up your protein intake.

It has high antioxidants and can help with blood pressure and weight loss. Include it in your diet regularly. You can eat it as a snack or add it to rice dishes, stir-fries, and stews.

Feast on Peanut Butter

Peanut butter is also a good protein source for those who don’t eat regular butter. It’s delicious, nutritious, and also versatile.

Peanut butter gives you a feeling of fullness, so a few spoonsful several times a day can keep you away from other foods which contain loads of calories.

Research also suggests that consuming peanut butter can help to burn fat faster and also lower blood sugar levels.

Since peanut butter is versatile, you can eat it in many ways and with multiple items like fruits, bread, oats, yogurt, and others.

Include Nuts in Your Diet

Nuts contain not only protein but also magnesium, vitamin E, omega-3, and omega-6 fatty acids. They also taste incredible and are versatile.

You can add nuts to many dishes, including salads, smoothies, rice dishes, and stir-fries. You can also munch on them any time of the day.

Nuts are a good protein source for vegans and people who cannot consume animal-based products in high quantities.

Almonds, pistachios, pecans, cashews, peanuts, walnuts, and hazelnuts all contain considerable quantities of protein.

So, adding them to your daily diet can be an excellent way to obtain protein.

Replace Refined Grains with Whole Grains

Whole grains are a lot healthier than refined varieties. They contain loads of nutrients and can improve your protein intake.

Whole grains like quinoa, couscous, teff, buckwheat, wild rice, brown rice, and millets are some ingredients that you can include in your recipes.

Enjoy Protein-Rich Snacks

Snacks are pleasant to eat in between heavy meals throughout the day. Sometimes, you may not even need to eat dinner if you eat the right snacks, which gives you satisfaction.

The following are some protein-rich snacks you can munch on whenever and wherever you want.

• Beef sticks
• Jerky
• Egg muffins
• Overnight oatmeal
• Lentil salad
• Trail mix (dried fruits and nuts)
• Pumpkin seeds
• Cottage cheese
• Roasted chickpeas and hummus
• Tuna
• Energy bites
• Chia pudding

Add An Ingredient with High Protein in Every Meal

While you can snack on many items throughout the day, it’s vital to consume a certain amount of protein during each meal.

Studies indicate that you should consume at least 20-30 grams of protein at every meal. You get the required amount of protein and satiate your cravings.

Besides, your muscles will preserve better when you eat large portions of protein during mealtimes.

High-protein foods include eggs, poultry, seafood (fish and shellfish), meat, legumes, and soy products.

Include Protein Supplements in Your Diet

While there are many protein sources available, a lot of places may not have the ingredients. Besides, some foods may be allergic to some individuals.

In such a situation, adding a protein supplement to your diet can be helpful. There are many good products on the market, so you can choose a suitable one and increase your daily protein intake.

With most foods containing protein, you don’t have to stress much about how to increase your daily intake. The tips described above can be pretty helpful.

Eating only the same type of food can get tedious, though, so add various items and rotate them. You can also cook and eat the food in different ways to keep it interesting.

If you want to gain muscles or maintain muscle mass, follow a suitable exercise routine and eat the right foods continuously.