Let’s be honest – most of us don’t get enough protein in our diet. In fact, many of us don’t even know how much protein we consume daily, and it’s not something we’ve thought about that often. That being said, it’s important that you get enough protein so that you have a balanced diet. It may be time to look at how to increase your protein intake.
Some people may also want to increase their protein intake so that they can grow their muscles and achieve a certain aesthetic look. No matter what your reason for wanting to consume more protein is, it’s can sometimes be a daunting task. That being said, there are a few things you can do to make it easier, and we’re here to share them with you.
The reason why so many of us struggle to get enough protein is that it’s hard to do so only through the meals we eat. This becomes even more true if you’re someone who’s incredibly busy – most quick and easy meals rely on a lot of carbs.
If your meals aren’t giving you what you need, it’s time to use supplements. It’s incredibly easy to add a protein supplement to your diet, and it will help you meet your protein goals without much effort. If you have no clue where to start, you can look at supplement websites for more info >.
Increase Your Protein For vegetarians
Most people use meat as their main source of protein. However, if you are vegetarian or you want to go plant-based, you can still increase your protein intake with meatless options.
It may be slightly harder, but there are many non-animal-based products that have a high protein content. For example, beans and nuts often contain a lot of protein. You will need to pay more attention to what you eat to ensure you are meeting your protein requirements, but after a while, it will become second nature and you’ll know which foods to grab to balance out your meals.
TIPS For meat-eaters
As mentioned, if you eat any type of meat, then increasing your protein intake is pretty simple – just eat more meat. However, this doesn’t mean you get to eat steak for every meal. Try to focus on lean meats, such as chicken breast.
You should also not eat red meat all the time. Now and then is okay, but you should intersperse it with healthier meats like chicken. Also, try and incorporate fish into your diet – aside from being high in protein, fish has many other health benefits as well.
It’s important to note that, even if you do eat meat, it shouldn’t be your sole source of protein. Try to incorporate protein into your meals by using high-protein plant-based foods as well.
Use nutrition apps to increase protein intake
It’s highly unlikely that you will know exactly how much protein you consume if you don’t use an app to track it. A simple nutrition app will calculate how much protein is in everything you eat.
These apps help give you an overview of what your average daily protein intake is, as well as which foods have a higher protein content. This will help you incorporate these high-protein foods into your diet more regularly.
You can also use nutrition calculators to tell you how much protein you should eat. They often take into consideration things like your weight, your eating habits, and your goals, and then come up with an estimate of what your protein intake should be. Have a look at this protein calculator to help you with this.
Trying to increase your protein intake doesn’t mean you need to cut out all of your favorite foods, but you can get creative with some alternatives. This way, you get to eat your usual meals, but high-protein versions of them.
Often, this simply means adding a serving of protein powder into things like oatmeal or smoothies, and even baked goods. You can also look at some other swaps you can make. For example, if you like wraps, you can use egg wraps instead of flour wraps, since they contain much more protein.
Eat protein at every meal
It’s very easy to grab a card-heavy breakfast as you’re heading out the door, followed by a carb-heavy lunch, and maybe some protein at dinnertime. But you can easily increase your protein intake by having protein each meal, even if it’s just a small portion.
Many people suggest having eggs for breakfast, a protein shake with your lunch, and a good serving of protein with your diner. This way, you are adding some protein into your diet without any drastic changes.