6 WAYS TO EASILY INCREASE YOUR DAILY PROTEIN INTAKE
Having a decent protein intake everyday is something to prioritize for everyone, but most importantly for those trying to put on mucle mass or simply for those who weight train. In this article, we show you 6 simple ways to add more protein into your diet, making it easier to reach your daily target.
1. Start your day with a high protein breakfast
The key to having a successful day is found in the way you start it! Starting your day with a high protein, healthy breakfast is a great way to get ahead on reaching your protein target.
If you don't have a lot of time in the morning, preparing your breakfast the night before is an excellent solution. Weekly meal prep is also a possibility.
Some high protein breakfast ideas include :
- Protein oats or protein overnight oats
- Scrambled eggs on toats
- Greek yoghurt bowl with fruits and other toppings
- Protein smoothie
- Homemade protein muffins, banana bread, cookies, or granola bars
- Protein pancakes or waffles
- Breakfast burrito or sandwich
2. Make sure to include protein in every meal/snack
Having a source of protein in every meal and snack will support an optimal protein synthesis, meaning your muscles will never be in a state of catabolism. A good protein synthesis assists in anabolism (in really simple terms, anabolism is when your body builds muscle tissue from the proteins you digest).
To make this easier, find your favourite protein sources and include them into your diet more often. Try varying sources too, which will ensure you don't get bored of your diet.
3. Make high protein food swaps
Simple healthy choices can make the biggest difference when it comes to the kitchen. For example, try making these high protein swaps for foods you usually use :
- Mayonnaise swaps : plain greek yoghurt or blended cottage cheese
- Sour cream swaps : plain greek yoghurt or blended cottage cheese
- Ground beef swaps : leaner cuts, such as ground turkey, ground chicken, or extra lean ground beef
- Milk swaps : milk mixed with a scoop of protein, i.e. in cereal
- Bacon swap : turkey bacon
- Bread swaps : whole grain bread or high protein bread
- Coffee creamer swap : protein powder mixed with milk
- Pasta swaps : protein pasta, chickpea pasta or lentil pasta
- Chocolate spread swap : high protein, homemade chocolate spread (consult article here for the full recipe)
4. Eat multiple times throughout the day
Eating multiple times throughout the day not only assures you get enough food and protein in, it also helps if you struggle eating big portions. Try eating 4-6 times a day instead of 1-3, and see how that goes! Once again, make sure to include protein in every meal/snack.
5. Use a protein supplement
The easiest way to boost your protein intake is by adding a protein powder supplement. Try one of our 10 delicious Whey Concentrate or Whey Isolate flavours, and we guarantee that reaching your protein goal will be a lot easier. You can consume protein powder simply as a shake, mixed with water or milk, or you can include it in recipes to make them protein-packed!
6. Bulk prep your protein sources for the week
Having food ready during the week is a life saver. As they say, when you fail to plan, you plan to fail. We suggest cooking all of your protein for lunch and dinner ahead, so when you're short on time, you always have a high protein option in the fridge! You can also include that protein source in different dishes throughout the week, instead of eating the same meals over and over.
Overview
In conclusion, trying to eat more protein can certainly be an issue for some people, whether or not if they're trying to gain muscle. An adequate protein intake is fundamental for everyone, and we hope these 6 tips were helpful!
For high protein recipe inspiration, make sure to check out the Recipes section of our blog, or simply click here.