4 Ways to Increase Your Protein Intake

4 Ways to Increase Your Protein Intake

Many of us don't realize just how much protein we consume everyday. Although we don't necessarily consider these foods high in protein, they add up over the course of a day. For example, a serving of broccoli has about three grams of protein, while two slices of bread can have from four to 12 grams of protein per serving. To capture your protein intake, record everything you eat throughout the day, and try increasing the size of portions when necessary.

 

4 WAYS TO INCREASE YOUR PROTEIN

Plant-based sources of protein

Eating more plant-based foods is good for you and the environment. It is also known to lower the risk of heart disease, promote a leaner waistline, and reduce oxidative stress. It also has a host of other health benefits, including a healthier mind. If you're interested in making the switch, here's a beginner's guide to plant protein. Read on to learn how to increase your protein intake and find the right plant-based recipes for your meals.

Vegetables, such as legumes, nuts, seeds, nuts, and whole grains, are great plant-based sources of protein. Moreover, they are easy to eat and can easily fit into your diet. You can spread nut butter on toast or simply slip them into smoothies. Several seeds have high protein content and are good for digestion. You can also try eating peas and sprouts. All of these foods are also good for your health.

Lentils are rich sources of protein in plant-based diets. They also contain fiber, zinc, and other key nutrients. There are about 300 types of lentils in the Indian subcontinent, but red lentils are best for gut health. They can be served as a sandwich spread or toast topper. When choosing the type of lentils to eat, consider the source of protein and the nutritional value of each.

High-protein desserts

Many desserts contain a lot of sugar. High-protein desserts may sound good, but most of them have hidden sugars and other unhealthy ingredients. These products are usually made of highly processed ingredients like GMOs and artificial sweeteners. These products may also contain inflammatory and toxic ingredients that may not be good for you. To avoid these unhealthy ingredients, look for recipes with natural sweeteners, such as Stevia and Xylitol.

One way to boost your dessert's protein content is to add protein powder. Protein powder comes in many different forms. The Food and Drug Administration (FDA) defines a high-protein food as having at least five grams of protein per serving. However, a small serving of protein powder can boost your dessert's protein content by more than two-thirds. If you want to increase your protein intake without compromising on taste, consider adding protein powder to your dessert recipes.

Incorporate more protein in your diet by consuming more animal products, such as meat and poultry. Animal products contain the highest protein content, including milk and cheese. Vegetables are also rich in protein, but it is still important to choose a high-quality source of protein. Choose high-protein dessert recipes that don't include artificial sweeteners, inflammatory or toxic ingredients. You can also drink coffee with milk.

Post-workout snacks

While you're exercising, your body needs to replenish its nutrients. After your workout, you need to consume food that contains protein. Ideally, you should eat a combination of carbohydrates and protein. For example, a serving of avocado toast will provide you with both protein and complex carbs. In addition, Greek yogurt is high in protein and carbs. Look for products that contain simple ingredients without too much sugar.

Another healthy snack is almonds. These can be eaten on-the-go and contain about 7 grams of protein per serving. They are satisfying even when eaten plain. For a more fun snack, try making DIY trail mix with almonds, raisins, and coconut. This way, you can have your protein snack without breaking the bank. Also, almonds can also be a tasty pre-workout snack for after-workout energy.

Bananas can also be eaten after your workout. Bananas are a high-glycemic carb that will quickly replenish your energy levels. Similarly, two pieces of brown rice cake with a half-tofu or peanut butter on top can be a great option. If you can pack a protein snack ahead of time, you can avoid the hassle of grabbing it at the gym.

Whole-grain products

Whole-grain products contain a great deal of protein, so they're a good source of protein. These foods have a unique composition, containing three parts: the germ, bran, and endosperm. The germ is filled with healthy fats and vitamin E. The endosperm contains carbohydrates, protein, and small amounts of vitamins and minerals. The bran slows the breakdown of starch and glucose.

The ingredient statement lists each ingredient in descending order of content. The software then estimates the number of grams of whole-grain content for each product using a linear optimization algorithm. When comparing product ingredients, the estimated grams of whole grain content with the product's labeled content is very close. Moreover, the estimated values were close to the labeled values (+4 g), and were more than enough for most people to achieve their protein intake goals.

The first ingredient should be whole-grain. If whole-grain products are first on the list, they contain a higher amount of whole grains than other products. The amount of grains needed per day varies with sex, age, and physical activity level. The 2010 USDA Dietary Guidelines recommend that we consume at least half our daily grain intake from whole-grain foods. Whole-grain products are not necessarily brown or multigrain.

Protein shakes

Using protein shakes as a way to increase your daily protein intake is a convenient way to add more protein to your diet. Protein shakes contain whey, soy, or vegan source of protein, and are generally well tolerated and easily absorbed. They are perfect for athletes, as they provide additional protein immediately following a workout. In addition, they can supplement your diet for people with low appetites.

While it is ideal to obtain your daily protein requirements through the foods you eat, it's also important to distribute it throughout the day. Protein supplements can also be a great solution for people who don't eat enough protein or prefer a more convenient option. You can make your own protein drinks from scratch with very little added sugar and a high protein content of 18 grams. For an added boost, try mixing a protein powder with a cup of milk or a dairy alternative. Some protein powders also contain artificial sweeteners and maltodextrins, which can cause gastrointestinal distress.

Some breads are surprisingly high in protein. For example, a quarter cup of low-fat milk can provide anywhere from six to nine grams of protein per serving. Another option is a skim milk latte. A medium-skim milk latte contains 10 grams of protein for only 100 calories. If you're not interested in using protein shakes, try a meat stick snack instead. Beef jerky, almond butter, or other firm fruits are great options for a quick and easy way to get a boost of protein in your diet.

Peanut butter

One of the most common ways to increase your protein intake is by eating peanut butter. Peanuts are legumes with nutritional benefits similar to other nuts, though almonds and macadamias have higher protein contents. However, peanut butter has a higher protein content than other types of nuts and may offer some benefits for athletes. Its creamy texture is another benefit. Several studies have also linked peanut butter to decreased risk of cancer and heart disease.

Peanut butter is rich in protein and contains heart-healthy fats. It is also a good source of fiber and vitamin E. While it does not contain all nine essential amino acids, it counts toward your daily protein intake. You can make your protein-rich meal more complete by spreading the peanut butter on whole-grain bread. Peanut butter also provides some vitamins and minerals, including iron and vitamin C. Among the benefits of eating peanut butter include reduced risk of heart disease, obesity, and type 2 diabetes.

Another benefit of peanut butter is that it contains unsaturated fats, which play a role in heart health. Peanut butter is rich in these fats and has the same ratio as olive oil. Research has shown that high-fat diets may lower the risk of cardiovascular disease and may even lower mortality. Additionally, studies show that a daily intake of 46 g of peanuts may improve blood lipid profiles and help people control their weight.

Whole-grain pasta

If you want to improve your diet and get more protein, choose whole-grain pasta. This kind of pasta is made from whole-grain wheat and contains no bran or other ingredients that can be bad for you. Whole-grain pasta contains fiber, manganese, B vitamins, iron, and phosphorus. The lower amount of fiber in refined pasta is not good for those who suffer from GI distress and endurance athletes.

While whole-grain pasta may not be as tasty as regular white pasta, it does have a number of other benefits. It contains more fiber and helps lower the blood sugar level. As such, it has a good place in your diet. For example, you can add whole-grain pasta to a salad or spaghetti dish. You'll still get a lot of fiber, which helps you feel full longer.

Because whole-grain pasta is high in fiber, it helps you feel full longer. It may also decrease your hunger in the hours following a meal. Unlike refined pasta, whole-grain pasta doesn't change the calories you eat at other meals. If you're interested in increasing your protein intake, whole-grain pasta is a good option. It contains nearly six grams of protein per serving and is easy to find.


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