Easy Ways To Increase Your Protein Intake
Protein is an essential macro-nutrient needed for building and repairing muscles after exercise. Although we are recommended to have 50-60 grams of protein per day, there are certain people who this will not apply to. For example if you are someone who is going to the gym and lifting weights regularly, you will need more protein than someone who is in-active.
Here are ways in which you can increase your daily protein intake.
1. Have a high protein breakfast
Starting your day off with a high protein breakfast will set you up to hit your protein goal for the day. Some high protein breakfast options are, eggs, greek yogurt, protein pancakes and protein shakes. A high protein breakfast is also more filling than just having some cereal or toast.
2. Carry high protein snacks
Protein bars and powders are an easy snack to have while out and about. By just having just one of these as a snack you will be getting in upwards of 20 grams of protein. Not only are they high in protein, they're an enjoyable snack which you can get in various flavours. You could also use nuts to increase your protein intake as they are an easy high protein snack.
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3. Include protein in each meal
When thinking about what you are going to eat in a day, it is a good idea to try and make sure that each meal has a good amount of protein. This isn't to say you have to eat chicken all day - but try to implement other high protein foods such as lentils, cheese, Greek yogurts and eggs.
4. Swap out bad habits for protein
If you are used to coming in from work and grabbing a chocolate bar or a bag of crisps from the cupboard, why not start by replacing this snack with a protein bar. Protein bars can help stop cravings while consuming a good amount of protein.
5. Choose leaner cuts of meats
If you are a meat eater, choosing leaner meats can significantly increase the protein content of your meals. Not only will your meal be higher in protein, it is likely to be lower in calories.
For example if we compare chicken breasts to chicken thighs. There is more protein in chicken breasts and less fats meaning overall, chicken breasts are lower in calories than thighs.
6. Choose high protein vegetables
When adding veg to your meals take into consideration which vegetables are higher in protein. Some vegetables that are higher in protein are, Green Peas, Edamame, Cauliflower and Broccoli. Although veg isn't very high in protein, adding these types of veg to meals will add up and increase your overall protein intake.
7 Have a protein shake with meals
Protein shakes are an easy way to increase your daily protein intake. If you were to drink a protein shake with your meals then you will be almost doubling the amount of protein in the meal. Why not try and replace that fizzy drink with a protein shake.