Are you interested in finding out great ways to boost your protein intake?
Consuming enough protein each day comes with many benefits. Protein consumption helps build muscle, which provides many advantages. Eating more protein is also linked to other advantages such as weight loss, lowered blood pressure, improved energy, and better mental health.
Do you want to know more? If you’ve been looking for a foolproof plan on how to consume more protein, look no further.
We’ll break down eight tips on how to consume protein easily. Keep reading to learn more!
How Much Daily Protein Intake You Need
According to the USDA, the recommended dietary allowance (RDA) for protein is 0.36 grams per pound. It is about 56 grams a day for the average sedentary man.
But if you want to maintain lean muscle mass, you need more protein than that. According to exercise physiologist Jim Stoppani, Ph.D., you should consume 0.55 to 0.65 grams per pound of body weight (so a 180-pound guy needs 99 to 126 grams of protein daily).
If you are an athlete, your body requires more protein than the average person. You should consume 1-2 grams of protein per pound of body weight each day if you are training hard.
How to Consume More Protein
Protein is an essential macronutrient that helps with growth and repair in the body. Consuming enough protein daily is crucial, especially if you’re active. Here are some tips for how to consume more protein:
1. Include Protein in Every Meal and Snack
Start your day with a protein-rich breakfast. Eggs, oatmeal with nuts and seeds, yogurt, and cottage cheese are all great options.
For lunch, include a lean protein such as chicken, fish, or tofu. Eat a hearty protein such as steak, lamb, or quinoa for dinner.
Protein doesn’t have to only come from main meals. Include high-protein snacks like yogurt, hard-boiled eggs, or nut butter to help you reach your goals.
Whether vegan or vegetarian, focus on high-protein plant-based foods like lentils, quinoa, nuts, and seeds. You can also sprinkle proteins on salads, rice dishes, and pasta dishes.
2. Meet Your Daily Calorie Needs
To build muscle, you need more calories. Eating more calories than you burn will allow your body to use that excess energy to build new muscle tissue. If you’re not eating enough calories, you won’t be able to consume enough protein.
3. Spread Your Protein Intake Throughout the Day
It’s best to spread your protein intake evenly throughout the day. It may not be easy to digest if you consume protein in one meal. Consuming too much protein at once can lead to digestive issues.
In addition, eating the same protein throughout the day can be boring. Mix it up by including various sources of protein in your diet.
4. Use Protein Powder
While it’s possible to get all the protein you need from whole food sources. Sometimes it’s more convenient to use protein powder.
You can mix protein powder with milk or water for a quick and easy protein-rich drink. You can add it to your smoothies or shakes for an extra protein boost.
Use protein powder to make high-protein pancakes or waffles for a hearty breakfast. Or, mix it into oatmeal or yogurt for a protein-packed breakfast or snack. For a more convenient and nutritious snack, use protein powder to make protein bars or energy balls.
5. Drink Protein-Packed Beverages
Drinking protein-packed beverages is an easy way to increase your intake. Protein shakes and smoothies are a great way to get the nutrients your body needs without having to eat a lot of food.
There are a variety of protein-packed beverages on the market, so find one you like and drink it daily. Check out this recipe if you want to make different protein shakes. For sure you will find something that you will love.
6. Use Protein Supplements
If you’re struggling to meet your protein needs from food alone, try using protein supplements. Add a protein supplement to your diet, such as whey protein powder or casein powder.
This will help you reach your daily protein goal. A protein supplement helps your muscles recover and grow before or after your workout.
7. Stay Hydrated
To consume more protein daily, ensure you are drinking enough water. Proper hydration is essential for optimal protein uptake.
Make sure to wash down all your protein intake with plenty of water. Drinking eight glasses of H2O daily will keep your body hydrated and help your muscles recover from all that extra protein.
8. Track Your Protein Intake
A food journal or app is a great way to ensure you consume enough protein daily. By tracking your protein intake, you can see where you need to add more protein to your diet.
Aim to eat at least 20-30 grams of protein per meal. If you are having trouble hitting your protein goals, talk to a Registered Dietitian. They can help you create a personalized plan to make sure you’re getting enough protein to support your activity level.
The Benefits of Consuming Protein
There are numerous benefits to consuming more protein every day. Not only does protein help build and repair muscle tissue, but it also helps to regulate metabolism.
It also helps maintain fluid balance, providing essential amino acids the body cannot produce alone. Consuming more protein can also help to promote weight loss by increasing satiety and preventing overeating.
Consume Your Protein!
Protein is an essential part of a healthy diet. It helps to build and repair muscle tissue, helps to regulate our metabolism, and provides us with energy. However, it can be hard to get enough if you’re not careful.
This guide has provided eight tips that will help you make sure you’re getting enough protein every day. By following these tips, you can ensure you’re consuming enough protein to fuel your body correctly.
If you have questions on how to consume more protein, don’t hesitate to speak with a registered dietitian or nutritionist.
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