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NUTRITION

Eight easy ways to increase your protein intake
Monday, 28 November, 2022, 15 : 00 PM [IST]
Monica Green
Think you’re eating loads of protein but you check your calorie tracking app to see you’ve only had about 60g? Don’t worry, that’s a familiar feeling.

You probably know why protein is important (muscle building and maintenance and keeping you feeling full) but you might be struggling with the how. How exactly are people eating over 100g of protein every day?! OK, you might not need that much, but consuming enough protein is vital for seeing training gains.

The experts from Myprotein India, share Eight easy ways to increase your protein intake naturally.

    1. Start the day with protein-
There’s nothing like protein in the morning. It’s the most satiating macro and far more likely to leave you feeling fuller for longer than carbs or fats. Have a high-protein breakfast and you’ll feel like a member of high satiety all morning long. Think more along the lines of dairy products like cottage cheese, quark, Greek yoghurt, eggs or even just a protein shake. And of course, a personal favourite is protein oats (‘proats’ to long term fans).

    2. Build meals around protein-
Meal prepping can be a minefield at the best of times. But a way to make the whole process simpler and ensure you’re getting enough protein is by picking your protein source wisely, whether it’s meat, chicken, beans or tofu. You should also think about how much of that protein source you need to reach your protein goal for that meal.

    3. Eat more dairy-
Dairy is one of the easiest ways to reach your protein goal. Dairy products like Greek yoghurt (about 10g of protein per 100g) are great additions to a meal or a nice and easy dessert. Try adding grated cheese on top of meals, having a glass of milk or making a yoghurt bowl before bed to top up your protein intake. Dairy is also rich in other essential nutrients like calcium and iodine and there are plenty of low-fat options. And the best bit is it’s a relatively cheap protein source too.

    4. Stock up on high-protein snacks-
Another tip to increase your protein intake is to stock your house, your bag and your pockets with high-protein snacks so you always have some protein to hand. Protein bars, nuts, seeds, and powder sachets are all incredibly convenient, so sure you’re never caught snack less. Yoghurts, cheese snacks and hard-boiled eggs are all great too. Stock up with them and you’ll never find yourself staring into the fridge in search of a protein-filled snack.

    5. Protein shakes-
Probably the most convenient on this list is protein shakes. Adding a shake into your day tops up your protein by about 20g, making that goal much easier to reach. And they can be super convenient. All you need is water, but you can also get fancy and add milk, peanut butter, berries or oats. Post-workout, a protein shake can speed your recovery and help your muscles rebuild.

    6. Include larger portions of protein with meals-
If you’re used to an 85g-115g portion of protein with your meals, bump it up to 170-225g and see how quickly your daily protein intake increases. This works best with lower fat protein sources to keep heart health in mind.

    7. Add seeds for extra protein-
Chia seeds and hemp seeds are additional sources of plant-based protein that are also rich in fibre and healthy fats. Add hemp or chia seeds to smoothies, or as toppings on salads or soups for extra crunch and increased protein. Chia seeds contain almost 5g of protein per tablespoon and hemp seeds contain about 3g per tablespoon.

    8. Add protein to carb-heavy meals-
Carbs aren’t the bad guy, but carb-heavy meals like pasta can benefit from added some protein. Whether shrimp, steak, tofu or grilled chicken, prep some extra protein during the week to add to pasta dishes or stir fries to increase the protein content.

There are several reasons why you might want to increase your protein intake — doing lots of activity, trying to build muscle, or recovering from exercise. Increasing your protein intake will be easy once you try some of the suggestions from this article. Stock your fridge with convenient, tasty, macro-friendly snacks, plan your meals around your protein source, and start your day off right with a good dose of protein.

(The author is writer expert at Myprotein)
 
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