Protein is one of the three macronutrients essential for human health, along with carbohydrates and fats. It plays a vital role in various bodily functions such as building and repairing tissue, supporting the immune system, hormone production, transport, storage and energy. While education around protein is increasing, a lot of people still find it difficult to meet their required daily protein goals. So with that being said, here are 8 easy and practical ways you can boost your protein intake to help you make them gains.
1. EAT PROTEIN FIRST
Simply, if you need to increase your protein intake, start by choosing protein first. Whether it’s chicken, beef, whey or any other form of protein, make sure the first consideration for each meal is your protein choice.
2.PREP YOUR MEAL IN ADVANCE
The old saying goes, “If you fail to plan, you’re planning to fail” and this is so true with nutrition and protein. We suggest to avoid missing your protein, you prep your favourite protein options ahead of time and store them in the fridge. This makes it easy to add them to future meals. Just reheat them to add to salads, casseroles, tacos, and other items throughout the week.
If you’re prepping meat, be sure to follow food safety precautions to avoid getting sick. After you’ve cooked a protein, refrigerate it promptly, as bacteria can multiply if it’s left out at room temperature. It can then safely remain in the refrigerator for 3 – 4 days before it needs to be thrown out.
3. ADD PROTEIN SHAKES
Protein shakes are a convenient and easy way to boost your daily protein intake. Whey, casein and plant proteins are very affordable and they taste delicious and creamy. Dairy protein is the highest quality protein you can provide your body as their amino acid profile is superior compared to other protein sources making them the perfect protein source. Adding one or two or even three shakes into your daily nutrition can easily boost your protein intake, without any hassles.
4. SNACK ON CHEESE
Many common snack foods, such as chips, pretzels, and crackers, are low in protein. For example, a 1-cup (30-g) serving of plain tortilla chips has 142 calories but only 2.1 g of protein. That said, choosing high protein snacks can help you get extra protein into your diet. A 28g serving of cheddar cheese contains 7 g of protein, along with nearly 30 fewer calories and 6 times as much calcium. Some research suggests that cheese may even benefit heart health. You can enjoy healthy cheese options with whole grain crackers, tomatoes, or sliced apples for a satisfying snack.
5. REPLACE CERIAL WITH EGGS
Eggs are a great source of protein. Whether scrambled, boiled or even as an omelet, eggs are high in protein and make a fantastic breakfast meal. On the contrary, breakfast foods low in protein, including toast, bagels, and cereals. Oatmeal contains more protein than most cereals. However, a 1-cup (240-g) serving only provides 5 g of protein, while 3 large eggs provide 19 g of protein, along with important nutrients like selenium and choline. A 2017 study found that eating two eggs for breakfast instead of oatmeal reduces appetite and keeps you full for several hours. This may help you eat fewer calories later in the day.
6. GREEK YOGURT DESSERT
Greek yogurt is a versatile, high protein food. It’s made by removing whey and other liquids to produce a richer, creamier yogurt that’s higher in protein. A 100g serving provides 10g of protein, which is twice the amount in traditional yogurt. However, this may differ slightly depending on the specific brand. A 2015 review suggests that yogurt increases the release of the gut hormones glucagon-like peptide 1 (GLP-1) and PYY. These reduce hunger and make you feel full. In addition, it contains conjugated linoleic acid (CLA), which has been shown to promote fat loss. Greek yogurt has a tangy flavour that goes well with berries or chopped fruit. It can also be used as a substitute for sour cream in dips, sauces, and other recipes. Try adding in extra Scorpion Whey Protein for a bigger protein hit.
7. INCLUDE COTTAGE CHEESE
Cottage cheese is high protein food. A 210g serving contains 23 g of protein and is only 176 calories. A 2015 study found cottage cheese to be as filling and satisfying as eggs. What’s more, full fat varieties are a good source of CLA, which may promote fat loss and lead to improved body composition. Cottage cheese is delicious on its own. However, you can also try it with chopped nuts or seeds, cinnamon, and stevia for a quick and easy breakfast.
Additionally, smaller amounts of cottage cheese make a great snack between meals and can be added to fruit salads or smoothies to bump up their protein contents.
8. EAT CANNED FISH
Canned fish is a fantastic way to boost your protein intake. It requires no refrigeration, so it’s wonderful for travel. It can also be enjoyed as a snack or with a meal. A 200g serving of canned fish contains about 30 g of protein and just 180 calories. Fatty fish like salmon, sardines, herring, and mackerel are also excellent sources of omega-3 fatty acids. These may help fight inflammation and improve heart health. You can combine canned fish with healthy mayo, serve it in a salad, eat it straight from the can, or add it to an omelet, croquette, or pasta dish.
In conclusion, protein is essential for numerous bodily functions, and individual needs can vary significantly based on lifestyle and life stage. A balanced diet that includes a variety of protein sources can help ensure you meet your protein requirements effectively.
Try Scorpion’s protein powders today!
SCORPION WHEY PROTEIN
Scorpion Whey Protein Concentrate (WPC) is a premium quality protein supplement, which is designed for athletes, gym goers and people looking to improve their health and vitality. Scorpion Whey is the ultimate protein source. Click the image for more details.
SCORPION CASEIN PROTEIN
Scorpion Casein is a high quality protein supplement that is manufactured using premium quality Micellar Casein which will provide a sustained delivery of amino acids to help support muscle recovery. Click the image for more details.
SCORPION PLANT PROTEIN
Scorpion Vegan Protein is a high quality protein supplement manufactured using the highest spec Golden Pea Protein Isolate combined with premium Brown Rice Protein. Scorpion Vegan Protein is one of the easiest mixing vegan proteins on the market and will assist with a strength, muscle growth and recovery program for those with dairy intolerance, or simply choosing a plant based diet. Click the image for more details.
