Looking to Incorporate More Protein into Your Diet? Try Some of These Strategies.

Protein, carbohydrates, and fats are the three macronutrients (“macros”) that provide us energy and make up the majority of the food we consume. The recommended intake of these foods generally falls within these ranges*:

• Protein: 10-35% of total food intake

• Carbohydrates: 45-65% of total food intake

• Fats: 20-35% of total food intake.

Adequate protein intake is vitally important for muscle repair and growth while participating in a resistance training program. A common recommendation for protein intake is 1 gram per pound of bodyweight, whereas the number of recommended grams jumps up for intense exercisers and athletes.

In addition, prioritizing protein intake can support fat loss efforts. Protein can help with satiety and feeling fuller longer in-between meals and also boasts a higher Thermic Effect of Food (TEF), meaning your body burns more energy breaking down protein versus carbohydrates and fats.

Despite the important role protein plays in our bodily functions and fitness goals, many people are not meeting the recommended daily intake. Here are some strategies for how to increase your protein intake:

• Mix together 1-2 whole eggs and a cup of egg whites (about 38 total grams of protein) for your morning omelet/scrambled eggs. 

• Batch cook chicken breast, chicken thighs, etc. to have handy for meals throughout the week

• Canned light tuna is a simple and affordable way to add protein to your diet. Four ounces packs 26 grams of protein. This fact sheet from the FDA may be informative on recommended servings of fish, including tuna, per week.

• Grab a protein bar for a midday snack or post-workout. However buyer beware! Many “protein” bars on the market are high in sugar and/or have minimal protein. I opt for protein bars that have at least 20 grams of protein and are a good balance between protein and carbs. If you’re looking for suggestions, I like Barbell, ONE, and Quest.

• Use a protein supplement (i.e.: powder mix) to increase protein intake.

• Top your salads with a sprinkle of nuts/seeds, such as almonds, pistachios, peanuts, and walnuts for a boost of protein, antioxidants, and other important vitamins and nutrients. Be mindful that while nuts/seeds are a source of protein, they also are relatively high in fat. 

*Important Note: These are just recommended ranges -- you should consult a Registered Dietician or Certified Nutrition Coach for dietary recommendations tailored to your dietary needs.