Last Updated on March 11, 2022 by Janie Wilson
Are you looking to increase your protein intake but don’t know how? The fact is, you’re not alone because many people struggle to meet their daily goals. The good news is that with a little bit of planning and preparation it’s definitely doable. In this article, we’ll discuss some of the best tips for hitting your protein targets every day.
What Is Protein And What Are its Benefits?
Protein is a critical nutrient that our bodies need in order to function properly. It’s made up of amino acids, which are the building blocks of life. Protein helps us build and repair muscles, produces enzymes and hormones, and keeps our immune system strong.
Protein also helps us feel full after eating, so we’re less likely to overeat. Numerous studies have shown that people who eat more protein tend to weigh less and have smaller waistlines than those who eat less.
Smoothies are a drink made by blending together different types of fruits and vegetables. This can be done in a blender, food processor, or juicer. People put all sorts of things into their smoothies – even ice cream. Many people enjoy the taste of smoothies and find them refreshing, plus you can pack a lot of nutrients into one drink.
Two examples would be making a smoothie for breakfast or as a snack. Simply add Greek yogurt, milk, peanut butter, protein powder, nuts, seeds, and fruit. It’s possible to add the ingredients up to the required protein levels without making it too thick in the process. If you want a drink that’s packed with protein you could go online and research the best avocado smoothie recipes that are healthy for the heart and eyes. You can also learn about low-carb smoothies, the health benefits of avocado, and what fruits go well with it.
Start Your Day With A Protein-Rich Breakfast
Eggs are a great source of protein and they contain all nine essential amino acids and they also provide choline, which is important for cognitive function and preventing chronic diseases such as cancer. A three-egg omelet made with vegetables can be a satisfying way to start your day.
Another good breakfast choice that’s high in protein is Greek yogurt. It also contains probiotics that can support gut health. If you want, you can add some fresh fruit or nuts to your yogurt for added fiber and nutrients. If you’re looking for a quick and easy breakfast on the go, try mixing a scoop of whey protein powder with some almond milk or water.
Choose Protein-Rich Snacks
There are plenty of healthy things you can feed on throughout the day. Nuts, seeds, cheese sticks, Greek yogurt, and hard-boiled eggs are all great options that will help tide you over until your next meal.
You could also try peanut butter (or almond butter) spread on whole-grain toast or smoked salmon strips or other types of fish sticks.
Make Protein-Rich Meals
This can be as simple as adding grilled chicken to a salad for lunch. If you’re attending a social gathering, bring along a few high-protein snacks like beef jerky so you won’t be tempted by any unhealthy options. If you’re not used to eating high-protein foods, it can be tough to suddenly start consuming massive amounts of protein each day. Start small and gradually increase your intake until you reach the recommended amount. This will minimize any digestive issues and help you enjoy your new foods.
When planning your meals, mix and match different types of proteins to get all the essential amino acids your body needs. This will help ensure that you’re hitting your daily goals while also enjoying a variety of delicious foods. Some great combinations include chicken and rice, salmon and quinoa, or tofu and vegetables. At the same time, try to avoid processed foods and sugary drinks.
Protein is made up of amino acids, and these acids dissolve in water. This is why it’s important to drink plenty of fluids when you’re trying to increase your protein intake. Whilst drinking can aid your digestion, dehydration can lead to constipation – so make sure you drink plenty each day.
You may also wish to research the importance of getting plenty of vitamins and minerals in your diet. Once everything is in place, you’ll be able to eat and drink more strategically. Whilst it will initially feel robotic, you’ll soon be monitoring your protein intakes without thinking. In turn, people will be remarking that you look better and healthier than ever.