If you want to add more muscles and increase your performance during workouts, then it is imperative you get more protein into your system.
It is said that the Recommended Daily Intake (RDI) for protein is 50 grams per day. However, researchers claim that people should eat more protein than this amount. The reason is not only to increase muscle mass, but also improve our health and aid in weight loss.
So here are the following ways to get some quick and easy protein into your body:
#1. Eat Proteins First
When you eat your meal, be sure to start with the protein source before moving on to the starches. Protein increases the production of the gut hormone PYY, which makes you feel full and satisfied.
A high intake of protein also decreases the “hunger hormone” ghrelin as well as increase your metabolic rate after eating and during sleep. In addition, eating proteins can prevent your blood sugar and insulin levels from spiking after a meal.
According to a small study, people with type-2 diabetes were served similar meals on different days. It was found that the blood sugar and insulin levels of those who consumed protein and vegetables before high-carb foods were significantly less compared to when the order was reversed.
#2. Stash Some Protein Bars
If you’re down on some protein while driving, then it would be a good idea to stash a couple of protein bars with you for such occasions.
But be warned: some protein bars are actually just candy bars in disguise. So be sure to not only check the brand but also ingredients such as artificial sweeteners, added sugar, and sugar alcohol. There are some great brands you can try, but check this review first to see which product suits you best and how to choose the right one.
Ensure that whatever protein bar you buy, has between 100 to 200 calories, with at least 6 grams of protein, less than 35 grams of carbs, 5 grams of fiber and calcium.
#3. Substitute Cereal With Eggs
Did you know that many breakfast foods such as bagels, cereals and toast are low in protein? Even though oatmeal contain more protein than most cereals, it only has 6 grams of it in a typical 1-cup serving.
Three large eggs, on the other hand, provide 19 grams of high-quality protein, with important nutrients such as choline and selenium. Other studies reveal that having eggs for breakfast can reduce your appetite and keeps you full for several hours. That way, you end up taking up fewer calories during the day.
If that wasn’t enough, then you’ll be happy to know that eating whole eggs can modify the size and shape of your LDL (“bad”) cholesterol particles to the point where it reduces the risk for heart disease.
#4. Munch On Cheese
Snacking is alright as long as you consume foods that are high in protein.
You may find some of the more common everyday snacks such as pretzels, chips and crackers are actually quite low on protein. For instance, a 28-gram (1-oz) serving of tortilla chips consist of only 2 grams of protein and 137 calories.
In the same quantity, cheddar cheese has 7 grams of protein, 20 fewer calories and 4 times as much calcium. Also, cheese doesn’t seem to raise cholesterol levels that much, especially in people who have high cholesterol. As a matter of fact, there are studies that show that cheese benefits heart health.
#5. Take Greek Yogurt
Greek yogurt is a multi-purpose high-protein product. Depending on the brand, a 240-gram (8-oz) serving of greek yogurt contains 17–20 grams of protein, which is twice the amount in traditional yogurt.
You can get greek yogurt by removing whey as well as other liquids to make the yogurt creamier and richer.
According to research, greek yogurt increases the release of gut hormones GLP-1 and PYY, that not only reduce hunger, but also make you fuller. It also contains conjugated linoleic acid (CLA) capable of promoting fat loss in some studies.
Due to its tangy flavor, greek yogurt is said to go well with chopped fruits and berries. It is even used as a substitute for sour cream in dips, sauces and also other recipes.
#6. Get Nutty With Granola
Looking to add more crunch to your oatmeal or yogurt? Then get some your hands on some granola. But be careful of most store-bought versions as they are heavy on carbs and light in protein.
You can improve your favorite mix of granola by adding a handful or a quarter cup of nuts like peanuts or almonds to your serving. This enhances your favorite granola by 7 grams of protein.
If you want to try some homemade granola of your own which can have a serving of 15 to 18 grams of protein.