Top 5 Ways To Get More Protein
As a personal trainer, I’m often asked to give clients suggestions on how to top up their daily protein goal.
“What are good snacks that are high in protein?”
“How can I easily add more protein into my diet without overdosing on chicken breast?”
“Are Crave Cup-Cakes high in protein?”
Truthfully, nobody has ever asked me that last question, although I’m sure many of you wish that were the case!
Below are my top 5 favourite ways to get more protein:
For those who really struggle with getting enough protein, try tip # 4, especially right after your workout!
Eggs: There’s probably not a more versatile food on this list than eggs. You can have them for breakfast, lunch, dinner, or for snacks – fried, scrambled, poached, or as an omelette….the list goes on!
To save time, try hard boiling a dozen eggs on Sunday night, and you’ll have some protein-rich snacks ready for the week – best served with hot sauce or salt & pepper.
3 eggs contain around 15-20g of protein and a host of other vitamins and minerals.
Greek yogurt: Another very versatile, high protein snack option. Greek yogurt can be eaten on its own, with fruit & nuts, or in a smoothie. Whether it’s non-fat or full-fat is up to you and your taste buds, but you can expect around 20 grams of protein per cup of most plain brands out there.
Jerky: If you’re a fan of meat, then jerky is a very good snack option when it comes to topping up your daily protein. There are a number of brands out there nowadays offering products with no preservatives and reduced sodium Simply scanning Google tells me the average stick of beef jerky has 10-15 grams of protein per serving.
Protein shakes (whey ideally): Although most daily protein should come from ‘whole food’ sources, protein supplements definitely have their place.
Also very versatile, a scoop of protein can be added to shakes, used in baking, added to yogurt or oatmeal (yes, you read that right).
For a quick and easy solution, add a scoop of whey protein to 250ml of cold water and shake vigorously! This is best done within 30 minutes of a workout.
The average scoop of whey protein has between 20-25 grams of protein.
Lentils: Finally, for those of you who choose not to eat meat (or eat meat, but like variety), lentils are a great vegetarian source of protein. I like to use lentils in salads, or my personal favourite – to make the incredibly tasty Indian dish, Dal. Although mostly carbohydrates, lentils will bolster your protein total by around 20 grams per cup (cooked).
So there you go, 5 very versatile, protein-filled snack options.
By simply adding a single serving of 2-3 of those suggestions each day, you could potentially add 40-60 grams of protein into your diet.
Which for many reading this article, would be close to half of your daily goal – easy!
Finally, like everything related to nutrition, try not to get overwhelmed and focus on one thing (one meal) at a time.
Embrace the process!
Click here for another article I wrote on how much protein you need for fat loss!
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Written by Jeff Muir (Lead Trainer), Vagus Fitness. You can contact Jeff at email@example.com.