Your hair, your skin, your muscle, and your bones – they’re all a part of you, and they’re all possible with the essential macronutrient protein.
But high protein diets aren’t just for bodybuilders and Olympic athletes. You can – and should, get more protein into your diet. The importance of protein can’t be understated, and protein becomes even more important as you age, keeping you and your bones and muscles strong.
Fortunately eating more protein doesn’t have to be a daunting task. There are easy ways to get protein into your diet. Keep reading to learn of 3 effective ways to add more protein to your diet.
Start Your Morning Strong
Set the tone for your day by starting your morning strong with a protein-rich breakfast.
How much protein do you need? It depends on your gender, age, height and weight, and activity level. You can use a protein calculator to determine how much your minimum protein amount should be each day.
Once you determine how much protein you need, you can start your day with protein-rich foods. Eggs, Greek yogurt, cottage cheese, turkey bacon, and chicken sausage are all great choices.
Not only will starting with a high protein breakfast help you with your protein goal but it will keep you full. Protein takes longer to digest, making you feel satiated, or full, for longer.
Eat More Than Meat
While meat is a great source of protein, it’s not the only source. You can supplement your meat intake with plant foods.
Popular choices for plant-based protein include:
Many of these plant sources also have other nutritional benefits. One cup of lentils provides 18 grams of protein, but it also provides loads of fiber, as well as folate, manganese, and iron.
Tofu is made from soybeans. Soybeans are a whole source of protein, providing all of the essential amino acids that your body needs.
Seeds like sunflower or pumpkin seeds contain 7-8 grams of protein per ounce, which make them a great snack.
If you’re vegetarian or vegan or are trying to limit the amount of meat you eat, try these plant-based proteins.
If all else fails, there are protein supplements you can use. Protein shakes are a common way of ingesting more protein. Nuts, Greek yogurt, almond milk, and protein powder can be used to make protein-laden shakes.
However, if you’re looking to switch up your supplements and want to try something else, you can try pre-made protein shots. Protein shots are a quick, convenient, mess-free way of getting more protein. They can make for a good late afternoon snack too, holding you over until dinner.
Get More Protein With These 3 Tips
If your protein intake isn’t where you want it, following these few changes will help you get more protein into your diet. With the right amount of protein, you can build healthy muscles, repair tissue, curb hunger, and maintain a healthy weight.
For more tips on how to stay healthy, check out other articles in our Health section.