The average American adult consumes roughly 16% of their daily calories in the form of protein. Although this amount is sufficient for sedentary individuals, it is not enough if you are trying to build muscle or lose body fat.
To crush your fitness goals, you should aim to eat at least 1 gram of protein per pound of your body weight. So, for example, a 150-pound individual should eat at least 150 grams of protein.
If you aren’t used to consuming this much protein, it can be a real challenge. This post will show you how to get more protein in your diet using some creative tips!
Track Your Macros
Many fitness enthusiasts track their macronutrients to ensure that they get the right proportion of carbs, fats, and protein.
While you may not want to log your meals for months on end, getting into the habit for a few weeks can help you learn more about the nutritional value of your favorite foods. As a result, tracking your macros will equip you to make smarter choices and plan protein-rich meals in the future.
Supplement Your Diet with Protein Powder
Protein shakes are an effective way to increase your daily protein intake.
For example, just one scoop of whey, which is among the most common types of protein powders, has about 29 grams of protein! It also promotes fullness and is quickly absorbed, making it the perfect choice for recovery after a workout.
Try to add one or two scoops of protein powder into a shake, instant oats, or yogurt. By doing so, you’ll find it much easier to reach your daily protein goal.
Include Protein with Each Meal
One of the ways to eat more protein is to include protein-rich foods in your diet with every meal. Some suggestions include:
- Chicken, meat, or fish
- Legumes and beans
Moreover, you should have a look at the cuts of meat that you choose. Be sure to purchase leaner options and research which has the most protein. You may find that it is best to eat a larger portion of lean meat.
For example, 100 grams of lean chicken breast will provide you with 32 grams of protein. Meanwhile, there are only 28 grams of protein in steak.
Rethink Your Breakfast Choices
While you may eat protein-rich foods for lunch and dinner, you could be sabotaging your protein intake by choosing breakfast foods like cereal, donuts, or toast. While these may be delicious, they don’t provide nearly enough protein.
Instead of consuming only carbohydrates, opt for an egg alongside your toast in the morning. It has minimal calories and 7 grams of protein!
Snack on Protein-Rich Foods
If you enjoy snacking during the day, take advantage of your appetite by choosing high-protein snacks. These may include:
- Greek yogurt
- Peanut butter
- Cottage cheese
Some health food shops also sell protein pancakes or bars that you can use to increase your protein intake.
How to Get More Protein
Getting more protein is much easier when you understand which foods you should be eating. These five tips and tricks will surely help you increase your protein intake and reach your health and fitness goals!
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