How to Get More Protein
By Sara Butler
Protein is one of your body’s essential building blocks. It helps to build muscle and keeps you healthy and strong. For some people, getting enough protein in their day can be a real challenge. You could go the Rocky Balboa route and guzzle raw eggs (though we don’t recommend that), but there is an easier way to sneak more protein into your day to help you stay healthy. Learn how you can get the most from protein supplements!
Know What to Look For
When you’re shopping for protein powder or any other type of protein supplement, steer clear of items that claim to be meal replacements. Protein may be an essential nutrient, but it’s only part of a well-rounded diet. The truth is that you need a lot more than just protein to get you through the day, to help fill you up, and to give your body energy. You can make protein shakes at home so you know what’s going in it to avoid artificial colors, flavors, and sweeteners. Also, avoid labels that have those things listed anywhere in the first few ingredients.
Build a Solid Base
When you’re creating protein shakes at home (they make great on-the-go breakfasts!), make sure you buy a quality base. Whey protein is very popular as well as casein. Both are derived from milk and pack a lot of protein per scoop – up to 25 grams. If you want something different, try egg-white protein powder. It’s made with natural ingredients.
If you desire a plant-based protein, then pea protein can do the trick. It has up to 24 grams of protein per scoop. Whatever you choose, make sure the protein powder you use as a base contains more protein than any other nutrient.
Enhance It
Have you tried just straight protein powder? Even though the flavors sound tantalizing, they’re not knowns as the tastiest of things. If you can combine your protein powder with a carbohydrate to help fuel your muscles post-workout, then you’ll make it taste better and be more effective. Consider adding a tablespoon of natural peanut butter or a banana to your shake to help increase the nutrition and enhance the taste. Who knows? You may find a recipe that you actually look forward to eating!
Beyond Shakes
Protein shakes aren’t the only way to get more protein in your day. You can consider these things to work into your diet to provide you with a satisfying snack when you’re on the go:
- Beef jerky
- Greek yogurt
- Hard-boiled egg
- Hummus and carrots
- String cheese
- Cottage cheese with pumpkin seeds
Follow these tips and you’ll be well on your way to more protein and better performance in and out of the gym!
To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Riverside, Calif.