Protein plays a critical role in our diet, providing us with the fuel we need to make it through the day. But it can be frustrating if you have a protein goal and are having a hard time reaching it. Follow along for some tips on ways to maximize and increase your protein intake to meet your goals!
What Is Protein?
Protein is found in virtually every part of our body and made from long chains of linked amino acids. Protein is essential in helping our bodies repair and make new cells along with being important for the growth and development of our bodies. Protein can also benefit the body in other ways including increasing muscle and strength (when paired with exercise), supporting muscle recovery, and helping you feel fuller longer [1].
What Are Macros?
Macronutrients or “macros” are needed in large quantities in the diet. The main macronutrients include protein, fats, carbohydrates, and water. While vitamins and minerals are needed in smaller amounts, so considered micronutrients. They work together to keep our bodies functioning at their optimal level. You might hear the term “counting macros” which is when users count the amount of protein, fats, carbohydrates, and water they are intaking and try to increase or decrease that amount depending on their goals.
READ MORE: Macronutrients VS. Micronutrients
Ways to Incorporate Protein Into Your Diet
1. Assess Your Current Diet
Before adding additional protein sources, look at your current diet and add more protein if needed. For example, if you’re eating a cup of Greek yogurt for breakfast, add 1/3 cup more. This is an easy way to boost your protein intake with low effort.
2. Add High Protein Toppings
Toppings are a great way to significantly boost your protein intake. Whether it be breakfast, lunch, or dinner, sprinkling these over your meals can add extra flavor, protein, and a crunch!
Some options to try include:
-Nutritional Yeast
-Flax Seeds
-Almonds
-Peanuts
-Chia Seeds
3. Add Your Heading Text Here3. Carry On The Go Protein
If you’re always on the go, it can be hard to find your next protein source. Prepping on the go snacks like jerky, hard boiled eggs, trail mix or protein bars can ensure that you have a high-protein snack available to keep you satisfied utnil your next meal.
4. Make Smart Swaps
While regular yogurt has a decent amount of protein, Greek yogurt contains 10g of protein per 100g [2]. Other swaps can include quinoa for white rice or hard-boiled eggs in place of your morning cereal.
5. Eat Your Protein First
Since protein can make you feel full longer, make sure to eat the protein on your plate first before moving onto other macronutrients.
6. Use Protein Powder
If you’re finding it difficult to manage your protein through your diet alone, protein powder might just be the thing that you need! One scoop of protein can have upwards 20grams of protein and may have more depending on the type of protein you choose. Add a scoop into your morning smoothie or into a shaker bottle for on-the-go nutrition!
READ MORE: High Protein Orange Creamsicle Smoothie
Upping your protein intake doesn’t need to be rocket science and with these easy incorporations, you’re sure to be on the right track towards meeting your macro goals!
References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407769/
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/330137/nutrients
