8 Ways To Increase Your Protein Intake
Protein is excellent at helping you eat less and lose weight by keeping you full for longer. It has been shown to speed up your metabolism and build muscle faster. It is key to a healthier body. Many people, however, are unsure of how to improve their protein consumption. While it may seem difficult to incorporate more protein into your diet, you can easily do it by consuming various foods. Protein is a product of both plant and animal sources. Whether it’s eggs, fish, dairy, seeds and nuts, or legumes like beans and lentils, there’s something for everyone. So if you want to learn how to boost the amount of protein in your diet, continue reading!
1. Eat Your Protein First
If you want to eat more protein, the optimal thing is to start with the protein and then move on to the starches. PYY, a gut hormone that helps you feel full and satisfied, is increased by protein. It can also help keep your blood sugar and insulin levels from climbing too high after a meal if you eat it first. Further, a high protein diet lowers levels of
ghrelin, the “hunger hormone,” and raises your metabolic rate after meals and while sleeping.
2. Pump Up the Peanut Butter
Peanut butter is a favourite snack for many. Most people don’t realize that a single spoonful of protein is a great way to intake more protein. If you require more, we suggest peanut butter protein powder. Carrying a similar taste to peanut butter, one scoop of the powder has more than double the amount of protein than a standard serving of peanut butter. Using a shaker bottle, you may combine it with equal parts water, almond milk, or another milk alternative.
3. Opt for Eggs Over Cereal
Cereal servings are generally significantly smaller than the size of a standard bowl, making it very easy to overeat. It also has low protein content. Opting for eggs over cereal for breakfast is a great way to increase protein consumption. Regardless of how you prepare them (i.e., hard-boiled or soft-scrambled), eggs are a fat-burning breakfast. However, we do recommend hard-boiled eggs for a few reasons. They can be left out without refrigeration for a while and taken with you on the go, making them easier to eat and carry. They are also a good option because they can be diced and added to your avocado toast or salad. While eating too many eggs can lead to elevated cholesterol, having eggs for breakfast is a great way to start your day and significantly increase your protein consumption. On average, one egg provides about 6 grams of high-quality protein.
4. Incorporate Protein Powders
Protein powders have become a common nutritional supplement among athletes and other individuals looking to build muscle. Most people, particularly athletes, can receive all of their protein through food alone. However, supplements offer a quick and convenient solution for those who struggle with acquiring enough protein in their diet. Furthermore, compared to other high-quality protein sources such as eggs, meat and fish, using a high-quality powder has no difference in how it impacts your muscle growth or retention. One scoop of protein powder contains roughly 20-25 grams of protein, around the same amount of 3 to 4 ounces of meat. You can also go beyond post-workout shakes and sneak protein into salad dressings, oatmeals or brownies.
When selecting a powder, the biological value (BV) should be taken into account. A score of 100 shows that the body can utilize all of the protein supplied. Whey is a wonderful source of usable protein because it is one of two proteins obtained from milk. It has a BV score of 104 and is complete in essential amino acids (EAAs). Casein, like whey, contains
all of the EAAs but has a lower BV of 77. Finally, soy protein is a great vegan substitute for whey and casein proteins. It has the lowest score of 74 then both dairy proteins, but it does contain all the EAAs.
5. Maintain a Balanced Diet
According to experts, those who consume a range of foods, including healthy proteins such as legumes, whole grains, vegetables, nuts and seeds, are more likely to acquire all of the proteins they require in their daily diet. So if you want to eat more protein, it’s easier to do so when eating a varied and balanced diet.
6. Include a High-Protein Food with Every Meal
With protein, it’s not just the total amount that you consume daily but also how much you eat at each meal. According to researchers, a minimum of 20-30 grams of protein should be consumed with each meal. Studies indicate that this quantity promotes satiety and muscle mass preservation better than smaller quantities taken throughout the day.
7. Substitute Fatty Meats for Lean Ones
If you want to improve your protein consumption, avoid deli meats high in fat and sodium, such as ham, roast beef and salami. Instead, eat more low-sodium meats like canned tuna and turkey, which are high in protein and will keep you full for longer. Another reason why you should avoid fatty meats is that they cause you to get puffy due to the high sodium content.
8. Lean on Complete Plant-Based Proteins
Different foods contain varying amounts and combinations of essential amino acids (EAAs). Plant proteins, in comparison to animal proteins, tend to lack the entire range of
EAAs. Individuals following a strict vegan diet need to consume a range of plant proteins to fulfill their EAA requirements. Legumes, such as peas and beans, are excellent sources of plant protein for vegans and vegetarians.
Summing it Up
As you are surely aware, there are several ways to improve your protein consumption. While it may appear to be a difficult task, you can seamlessly add more protein to your diet. Whether that is through consuming your protein first, opting for eggs over other breakfast foods, or using protein powders, it can be done. Not only will protein help you eat less and gain muscle mass, but it will also increase your chances of losing weight.