Muscle Munch: 5 Simple Ways to Get More Protein in Your Diet
If you're training regularly and struggling to pack on muscle mass or recover from workouts, then you might not be consuming enough protein. Those with more physical demands need to nourish themselves with the right foods that fuel their work, and protein is vital.
Protein is an essential macronutrient for the body, as it helps build, maintain and repair muscle tissue. Protein can also be used as a source of energy and plays an important role in many physiological processes. For example, protein creates enzymes and hormones that boost metabolism, digestion and immunity.
It is also necessary to produce neurotransmitters and helps maintain healthy skin, nails and hair. Eating enough protein is important to sustain normal growth and development and promote overall health. That's why it's important to ensure that you get enough protein in your diet.
This article will outline five simple ways and tips to increase protein intake.
Five simple ways to get more protein in your diet
Getting enough protein doesn't have to be overcomplicated, all it involves is making some small changes to the quality and macronutrient ratio throughout the day. It's important not to bother with fancy protein bars or shakes before you have the fundamentals down first. Here are some of the best ways to implement higher protein meals during the day.
Eat lean meats and fish
Eating lean meats such as chicken, turkey, beef, and pork are great protein sources. Fish such as salmon and tuna are also high in protein, omega-3 fatty acids, and other vitamins and minerals. If you can also snack on dried meats throughout the day by stocking up on beef jerky online then you're in a great position to increase your intake.
Include plant-based proteins
Replace most of your vegetables with nutritious plant-based proteins that include beans, lentils, nuts and seeds, tofu, tempeh, quinoa and many others. These plant-based proteins are high in fibre and other essential vitamins and minerals such as iron and magnesium. This can be an easy way to increase overall protein if you replace some plants already eating.
Add yogurt to your diet
Yogurt is a great source of protein and calcium. It also contains probiotics which help promote digestive health. You should choose healthier low-sugar options such as natural greek yogurt because these are higher in proteins and contain fewer added ingredients.
Make protein shakes
While you should focus on diet first, shakes are an easy and convenient way to increase your daily protein intake. The advantage of making a shake is that you can include fruit, spinach or kale to your shake for added vitamins, minerals and fibre. While it is a good way to get more protein, this should really be considered when you've already got most of your protein through meals and shouldn't be relied on as a sole source.
Snack on high-protein foods
High-protein snacks such as nuts, seeds, hard-boiled eggs, edamame, Greek yogurt and hummus are great options to keep your hunger levels in check while getting extra protein. These are good because they are convenient, making it easy to take these foods with you to work or store them on hand in case you have hunger cravings.
The best time of day to eat protein-rich foods
You should focus on getting these goods in during the morning and early afternoon, as this allows the body to digest proteins properly. If you still have trouble with digestion, try to eat at regular intervals throughout the day rather than all in one sitting. As far as the amount is concerned, you should get around 0.8g of protein per kilogram of your body weight every day - or even more if you are an active person.
Summary
Adding these tips to your diet can easily ensure you get the protein your body needs to stay healthy and strong. Doing so will help to build and maintain muscle, promote overall health, and keep hunger at bay. So the next time you're looking for a nutritious snack or meal, don't forget to include some of these protein-rich foods.
