6 Methods to Add More Protein to your Diet
Each and every month you will hear about various fads and trends in numerous fitness magazines that promise to help you gain muscle and burn fat, however many of these articles forget about the basics.
The truth is that without adequate protein in your diet you will fail to build muscle, and fail to lose body fat.
It has been shown numerous times in many different scientific studies that those who follow the higher protein diets are better able to lose fat and maintain muscle mass. While those whose diets have very little protein fare much worse.
In the following article we will look at how you can increase your protein intake, but first we will look to see how much protein you should be consuming daily for maximum results:
How much Protein should you consume daily?
I would recommend aiming for a minimum of 1 gram of protein for every kilogram you weigh.
For those who are active or compete then this number is likely to be double that. According to the Journal of Sports Science, it is recommended that athletes consume between 1.3 and 1.8 grams of protein per kilogram in body weight.
Protein consumption is vital to help prevent muscle loss, and to repair damaged muscle fibre.
So what can you do to ensure you are getting enough protein in your diet every day? Well, you will need to use a little math to break down the overall amount into a more manageable amount.
For example, if you were to weigh 150 pounds then you would need to consume around 140 grams of protein daily, which seems like a lot.
However, if you can break this amount down into 6 meals then the amount (23 grams per meal) will seem less daunting.
140 grams of protein ÷ 6 meals = 23 grams of protein per meal
Fear not if you are still worrying about how you can get so much protein into your meals then the following tips will help:
Tip #1: Plan Ahead and Be Prepared
Nowadays many of us leading busy lives, which can make eating healthy regular meals a real issue.
However, just because you are busy there is no excuse not to eat healthily. Your health is dependent on your diet, so neglecting it is not a good idea long-term.
If you are willing to plan ahead and be prepared then being busy will be less of an issue.
What I would suggest is that if you have an hour spare on a Sunday, for example, you could get out a few Tupperware boxes and pre-prepare a few protein-rich meals ready to warm up during the week.
Tip #2: Snack on Protein
Instead of reaching for a pack of biscuits or a packet of crisps when you are peckish, why don’t you opt for something with a little more protein.
Good options for a protein-rich snack include:
- Trail mix
- Turkey roll-ups
- Hard-boiled eggs
- Cottage cheese
- Protein bars
- Pumpkin seeds
- Nut butters
One added bonus of choosing a protein-rich snack instead of one loaded with carbs is that you wont be consuming so much added sugar, therefore reducing the amount of insulin released into your bloodstream.
This will therefore reduce the amount of fat being produced.
Tip #3: Eat Some Greek Yoghurt
One of the best sources of protein is Greek yogurt. With just a single cup consuming 23 grams of protein, almost enough for one of your meals.
Instead of choosing a regular yoghurt with considerably less protein content, opt for this instead.
You can even substitute cream, milk, cream cheese, mayo and sour cream for Greek yoghurt, it has a slightly sour taste, but is quite nice actually.
Tip #4: Drink Some Protein Shakes
One simple way to add more protein to your daily diet is through the use of a protein shake.
They come in a range of flavours and can be consumed either with water or milk. You can consume them between meals and move you that little bit closer to your protein target.
You can even use it to bulk up the protein content of your other meals. For example you could add some when baking, or perhaps a scoop to your morning oatmeal.
Protein powder is very versatile and the flavours can give your meals an unexpected and tasty twist.
Tip #5: Mix up your Meat
Meat is one of the best sources of protein, so unless you are vegetarian or vegan then you should eat meat with every main meal.
One issue is that you don’t want your meals to become boring. If they do then chances are you wont want to eat these meals too often.
So while it would make sense to eat chicken with every meal, in reality you will soon get bored of this option.
Luckily there are many different varieties of meat and various recipes available too.
Beef (without the fat) is a great option, but you can also opt for fish, shrimp or lobster. They are all good sources of lean protein.
Turkey breast and pork loin are good choices too.
As for recipes, you only need to look online for hundreds, perhaps thousands of free recipes.
#6: Vegan and Vegetarian Protein Sources
For those who don’t eat meat you may think that your protein choices would be limited, but this is not strictly true. There are plenty of sources of protein available to you:
- Soy milk
- Nut butters
There are also vegan and vegetarian protein powders available too.
So there you have it. If you are not getting enough protein in your diet then you are seriously hampering your ability to burn fat and build muscle.
Hopefully our tips will help give you a few ideas on how to increase your protein intake. It really will be worth the effort.
You can visit the Skinny2Fit website for more muscle building and fat burning tips.