Three Ways to Power Up Your Protein Intake

Power Up Your Protein Intake

All of the tissue in your body is made up of protein. Many feel that increasing protein intake is something that only a bodybuilder or a power-lifter needs to think about, but the truth is that protein is essential for everyone, and everyone should consider their protein intake.

There are a range of benefits of getting enough protein including increased strength and fitness. Getting additional protein your diet is a great way to boost your metabolism and improve your health. It’s important to understand your recommended protein intake, and how you can increase your protein intake.

Consume More Dairy Products and Eggs

Making eggs a part of your daily breakfast is one of the easiest ways to power up your protein intake. While you could end up with high cholesterol from eating too many eggs, there are about six grams of protein in just one egg. It’s recommended that men get 56 grams of protein while women get 46 grams of protein.

Another great source of protein is dairy products. Try getting more cottage cheese, low-fat milk, and yogurt. Low-fat milk has just over 3 grams of protein per 100 grams, while cottage cheese comes with a huge amount of protein; 12 grams per 100 grams.

Include Seeds and Nuts in your Diet

Both seeds and nuts are rich in not just protein, but also other nutrients that have positive health benefits and boost your immunity. Almonds, cashews, walnuts, and pistachios are packed with protein. Almonds contain 21.4 grams of protein per 100 grams of nuts.

These nuts can be consumed as a snack, or combined with other foods such as muesli. It’s also pretty easy to find creative ways to include seeds into your diet for extra protein. Some simple examples are chia and flax seeds, which can be included in salads and smoothies.

Consider a Protein Supplement

There’s no question that the majority of your protein should come from food, but there’s no harm in using a protein supplement to get additional protein. Whey protein is one of the most popular forms of protein powder. This complete protein is extracted from milk and is a popular choice with athletes and bodybuilders in particular. Whey and casein protein supplements should also be considered.

Many protein supplements come in powder form, meaning that they need to be mixed with milk or water so they can be consumed. Given that you shouldn’t get too much protein make sure you take a look at the recommended dosage on protein shakes. Another option for increasing protein is protein-rich snacks such as protein bars.

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