Would you like to increase your muscle mass and bulk up? Maybe you’re aiming to shed a few pounds and lose that extra weight around your belly? Or perhaps you simply want to improve your health by enhancing your bone mass, lowering your blood pressure, and increasing your ability to burn fat? Whatever your motivation, a bit of extra protein could help you make strides toward your goal. Use the tips below to learn how to add protein to your diet.
How to Add Protein to Your Diet
Round Up Your Options
If you want to learn how to add protein to your diet, start by rounding up all of your options so that you can build a protein-packed diet. Many people lack creativity in this situation and end up eating grilled chicken and fish every day. While there is nothing wrong with chicken or fish (on the contrary – these lean meats are digestible, delicious, and full of complete protein), you might grow bored of them and stray from your ambitious diet goals. Therefore, we encourage you to make a list of protein sources so that you can vary your diet while still consuming plenty of protein. For example, the following are all excellent sources of protein:
- Protein powder
- Fish (tuna, tilapia, halibut, salmon)
- Beans (soy beans, lima beans, black beans)
- Cottage cheese
When purchasing these protein sources, be sure to select products that are low in salt and additives. In addition, try to find a protein that is low in fat. Chicken, for example, contains far less fat than beef or whole milk. Not all protein sources are created equal.
Embrace the Power of Protein Powder
Versatile, convenient, and easy to use, protein powder can easily be added to a variety of different recipes to increase their protein content. Many people add protein powder to shakes, and while it certainly works well in shakes, remember that you can utilize it in many other dishes as well. For example, try adding protein powder to pizza crust, chili, frittatas, waffles, oatmeal, bread, mashed potatoes, lasagna, soup, and much more. Always keep protein powder on hand and accessible, so that you can quickly add it to whatever you’re cooking up in the kitchen.
When you’re busy juggling work, school, kids, exercise, a social life, etc., it can be difficult to squeeze in time for healthy meals. So whenever you have a spare moment, plan out your meals and create shopping lists. When possible, prepare meals ahead of time and then refrigerate or freeze them for easy access. For example, maybe you could go grocery shopping and bake/cook every Sunday to prepare meals for the week. In addition, keep go-to items stocked in your pantry. Your staples might include protein powder, chicken breasts, eggs, nuts, and yogurt.
Drink a Protein Shake Post-Workout
If you want to learn how to add protein to your diet, check out some recipes for protein shakes. You can easily prepare a protein shake within a few minutes if you keep protein powder in your kitchen. For even more benefits, drink your shake after exercising – ideally between 30 minutes and two hours after your workout. Some studies suggest that this will help your body repair its muscles and prevent soreness.
Start Your Day with Protein
Instead of wasting your breakfast on sugary cereals or frozen waffles, eat a meal chock-full of protein early in the day. When in a rush, you could dine on a quick protein shake, pre-prepared hardboiled eggs, or Greek yogurt. If you have a little more time to spare, add some protein powder to a healthy recipe for pancakes, waffles, scrambled eggs, or a frittata. By dining on a protein-rich breakfast, you can increase your feeling of fullness and reduce your urge to overeat throughout the day.
Reduce Your Carb Intake
Try to replace all of the processed carbohydrates you eat – coming from foods like cookies, pizza, chips, and cakes – with high-quality proteins. Not only will this help you stay satiated for longer, which could help you maintain weight loss, but it could also reduce your risk for developing heart disease and stroke. Excellent options include a pizza with protein powder in the crust, grilled chicken breast, Greek yogurt, or unsalted almonds.
Unfortunately, most common snacks lack protein. For example, pretzels, cookies, crackers, chips, and granola bars offer plenty of carbs but little protein. Instead, try snacking on protein shakes, nuts, seeds, snack mix, Greek yogurt, cottage cheese, hardboiled eggs, edamame, tuna (available in convenient packets), etc. Carefully portion out your snacks beforehand to prevent spur-of-the-moment indulgences, and consume them in small bits throughout your day. By selecting high-protein snacks, you can prevent overeating and reduce your risk of weight gain.
Whether you’re hoping to lose weight, build muscle, or simply care for your body, adding protein to your diet may help you accomplish your goal. When it comes to building up and repairing the human body, you simply can’t beat protein.
If you’re wondering how to add protein to your diet, try CHiKPRO™, a nutritious chicken protein isolate powder. Versatile and easy to use, this protein supplement contains 25 grams of protein in each 30-gram scoop! Plus, you can use it in pizza, waffles, smoothies, frittatas, and many more delicious recipes. It is non-allergenic, dairy-free, and gluten-free. CHiKPRO™ also features in SNX-SMART™ Chicken Protein Snack Mix, which comes in several different flavors, including Sweet BBQ, Cheese Pizza, and Cinnamon Bun. To learn more, please visit the CHiKPRO™ website.