Making sure you are getting enough protein is not only beneficial for your over all health, but it also helps keep your muscles in shape. Protein is the number one component of muscle and needs to be replaced often, especially when muscles are worked hard. Here are 7 ways to increase protein intake in your daily diet.
7. Eliminate Fatty Foods
If your body isn’t trying to store fats, it will be able to make better use of the protein you are offering it. Check food labels when purchasing protein-rich products so you can choose the ones with the lowest amount of fat in them.
6. Snack on Some Eggs
A single egg has 6 grams of protein, while a cup of egg substitute contains 30 grams of protein. An egg substitute doesn’t have the same consistency as egg, but it’s an excellent alternative for people who need more protein and don’t eat eggs.
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5. Add Some Dairy Products to Your Diet
Lowfat cottage cheese has the highest amount of protein per serving out of most dairy products that can be consumed as-is. Ricotta cheese has more protein than cottage cheese, but most people don’t sit down with a bowl of ricotta cheese for a snack. A cup of plain yogurt has 13 grams of protein in it, which is less than half as much found in a cup of lowfat cottage cheese. Consuming the right amount of dairy products will also help reduce the risk of osteoporosis.
4. Include More Meat in Your Nutritional Plan
Chicken, turkey, and fish are three types of meat that are much healthier than red meat and pork. Consuming more quantities of any of these will be a lot less harmful on your system than trying to eat more beef or pork. Whichever type of meat you include in your daily diet be sure to make sure the cuts are lean and trim off any excess fat you can see.
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Chicken, turkey, and fish are three types of meat that are much healthier than red meat and pork. Consuming more quantities of any of these will be a lot less harmful on your system than trying to eat more beef or pork. Whichever type of meat you include in your daily diet be sure to make sure the cuts are lean and trim off any excess fat you can see. Additionally, diversify your protein sources by including plant-based options like lentils, beans, and quinoa. These choices not only boost your protein intake but also provide essential vitamins, minerals, and fiber.
3. Mix Beans and Rice
The combination of beans and rice provides plenty of protein for the body; just as much as a normal serving of meat. This combo will also give you a good dose of fiber, which everyone needs in order to keep things moving along through the digestive tract. Soybeans, Fava beans, and lentils are the highest in protein.
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2. Eat Nuts
Almonds, hazelnuts, peanuts, chestnuts, and pistachios contain the highest amount of protein. Nuts are always a great snack to have on hand. They can be taken virtually anywhere and you don’t have to worry about them spoiling in your pocket!
1. Supplements
Casein and whey protein are sold in most health food stores. They are often purchased in a powder form and can be added to a glass of milk for a good dose of protein. Both of these proteins can be purchased by anyone, but it’s more common for body builders to buy them for increasing muscle mass.
These 7 ways to increase protein intake in your diet are the most common ones used by individuals seeking a healthier lifestyle. Most of these have been known by people involved in the world of body building for decades. What ways have you tried to increase the amount of protein you consume?
Top Photo Credit: LauraBroussard Photography
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