Protein is the darling macronutrient of the fitness world. And for good reason too! Consuming adequate protein is important for building muscle, improving body composition, maintaining healthy bones and joints and helping with recovery from workouts. Protein is also very satiating and can aid weight loss.
Despite the benefits of consuming adequate protein, many of us tend to under-consume it, especially if we are consuming a plant-based diet. If you are not seeing progress in the gym or your weight has hit a plateau, increasing your protein intake may help. We have seen this over and over again, when individuals make a simple change of just adding more protein to their diet, they start making gains in the gym again. Read on for our top tips to add more protein to your diet.
Begin your day with protein
Swap your cereal or toast with a protein-rich meal in the morning! Having some protein at breakfast will help to regulate your blood sugar, keep you satiated and prevent cravings. Some of our favourite protein-packed breakfasts include:
- Veggie omelettes
- Greek yogurt with berries and nuts
- Green protein smoothies
Snack on boiled eggs
A large egg contains a whopping 6-7 grams of protein and only 80 calories. They are also rich in nutrients such as selenium, riboflavin and B12. Eggs are versatile, easy to prepare and incredibly delicious! Here at Sweat Nation, we love snacking on boiled eggs. Snacking on boiled eggs can also prevent you from snacking on other less healthy foods such as chips or candy. We usually boil a big batch of eggs on the weekend and store them in the fridge so that we have a healthy and quick snack when we get #hangry during the week.
Include a source of protein at each meal
Ensure that there is a portion of a healthy source of protein on your plate (or bowl) every time you sit down to eat. A portion of protein is about the size of the palm of your hand or 25 to 30 grams of protein per meal. Don’t forget to add some protein (10-15 grams) for snacks as well!
Consider protein powder
If you have a hard time consuming enough protein, protein powder may be your next best bet. Protein powder is a supplement that provides a concentrated serving of protein from both animal and plant sources. You can easily add protein powder into smoothies, oatmeal, healthy baked goods or even just water. Whey and casein are the most common animal sources of protein while pea, hemp, and brown rice protein powders are suitable for vegetarians and vegans. No matter the source, always make sure that you choose a protein powder that contains minimal ingredients, and added sugars!
Track your protein intake
We often under or overestimate the amount of protein that we are actually consuming. Tracking how much protein you consume is a good way to accurately tell if you are consuming enough. These days, there are many online calculators or platforms that can help you do this. If you have reached a plateau in body composition changes or gym performance, tracking your protein intake for 1-2 weeks may help.
Need some help with your protein intake? Check out our Protein Plus Meal Guide! This brand new guide is full of easy and healthy recipes, tips and a 7-day plan that will help you meet your protein needs and reach your fitness goals!
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