If you are interested in nutrition and daily meals then you always know that protein is one of the key ingredients to help build muscle repair when we rest after heavy exercise.
Protein has always played an extremely important role in the process of training, as well as helping to increase muscle.
Nowadays, with professional athletes, they can use ingredients such as whey protein milk to get more protein before training or products after training to aid muscle recovery.
However, not every one of us has the conditions to use additional ingredients and increasing the protein content in our daily diet is absolutely something we can do if we know how to use the ingredients. ingredients in these items.
This is also the question of many people not only on internet forums but also on major social networks looking for ways to get more protein into the body in the most natural way.
If you really want to improve your muscle mass as well as increase your strength, you should definitely read the article on how to increase protein intake.
Getting enough protein is extremely important for health. For this reason, the RDI (recommended content) for protein is 50g per day.
However, many researchers think that many people should eat more than this. Eating plenty of protein can help with weight loss, increase lean muscle mass and improve health.
Instructions on how to increase protein intake in the body every day
1. Eat protein first
While eating, eat protein foods first, especially before you eat carbs.
Protein increases the production of PYY, a hormone in the gut that helps you feel full and satisfied.
In addition, eating high in protein will decrease the levels of hunger hormones, ghrelin, and increase metabolic rate after eating and during sleep.
In addition, eating protein first can help keep blood sugar and insulin levels from rising too high after eating.
In one small study, people with type 2 obesity were fed the same meals, on different days.
Blood sugar and insulin increased very little when eating protein and green vegetables before eating carbs rich foods, compared to the group that did the opposite.
2. Choose cheese snacks
Healthy snacks are always a great way to increase your protein intake, as long as you choose the right ones.
Many popular snacks these days contain very little protein, such as cookies.
For example, a 28g tortilla contains 137 calories, but only 2g of protein. In contrast, 28 grams of cheese contains 7 grams of protein, 20 calories fewer and four times the amount of calcium.
In addition, cheese does not raise cholesterol in the body, even for people with high cholesterol. Indeed, cheese may even have heart health benefits.
3. Replace the cereal with eggs
Many breakfast dishes contain very little protein, including bread and whole grains.
Although oat contains more protein than most other grains, it provides only about 6g per serving.
In contrast, 3 large eggs provide 19g of high-quality protein, along with dozens of important micronutrients such as selenium and choline.
In addition, some studies have shown, eating eggs in the morning helps to reduce appetite and help you feel full for a few hours. As a result, you will eat fewer calories.
4. Garnish the food with almonds
Almonds are extremely healthy. They are rich in magnesium, fibre and heart-healthy monounsaturated fat, but contain very few digestible carbs.
In addition, almonds also contain 6g of protein in 28g. This helps almonds become a superior food source compared to other nuts.
Although 1 ounce of almonds contains only about 167 calories, studies have shown that the human body only absorbs about 129 calories because certain types of fat cannot be digested.
So sprinkle a handful of chopped almonds on raw milk, cheese, salad or oats to increase your protein intake.
Read more: What Happens to Excess Protein in The Body?
5. Choose Greek yoghurt
Greek yoghurt is a very rich protein dish that is convenient to carry. 240g of yoghurt provides 17-20g of protein, depending on the brand.
This is twice as much as in regular yoghurt. Greek yoghurt is made by removing whey and other liquids, to create a creamier yoghurt.
Scientific studies have shown that Greek yoghurt increases the production of the intestinal hormones GLP-1 and PYY, helps reduce hunger and helps you feel full.
In addition, it also contains CLA, which has been shown to help reduce excess fat. Greek yoghurt is also very easy to combine with delicious fruits.
6. Add protein-rich foods to salad dressings
The salad contains a lot of vegetables, provides vitamins, minerals and antioxidants, helps protect the body from disease.
However, they usually only contain a few grams of protein, making it easy to get hungry quickly 1-2 hours after eating.
To add protein to salads, add some of the protein-rich foods below. 100g of the following foods will provide the following protein content:
- Chicken breast: 30g
- Tuna: 26g
- Salmon: 25g
- Cheese: 22g
If you are looking for vegetarian protein sources, please read carefully the article on foods rich in plant protein.
7. Drink a protein smoothie with breakfast
Smoothies are a delicious breakfast, depending on the ingredients. Many smoothies contain lots of fruits and vegetables, but very little protein.
Protein powders will make it easier to make a protein-rich smoothie. There are many varieties available on the market today, including whey, soy protein, egg protein and pea protein.
A 28g scoop provides about 20g of protein. Read on for delicious and nutritious Whey smoothies right away.
8. Add protein-rich foods to every meal
When it comes to protein, it’s often not the total amount of protein you’ve eaten in a day. Eating enough protein at every meal is important.
Some scientific researchers have recommended eating at least 20-30g of protein with each meal.
Scientific studies have proven that this content increases satiety and maintains muscle mass better than eating small amounts throughout the day.
If you are not sure you can eat enough protein at each meal, choose to buy Whey Cor milk to supplement.
9. Choose larger and lean meats
Choosing leaner cuts of meat and increasing your portion size with a little more meat can help increase the protein content of your meals. Plus, your meals will have fewer calories.
10. Serve with peanut butter with fruit
Fruits are rich in antioxidants, nutrients and fibre. However, it contains very little protein. Peanut butter is a very rich and delicious dish that can be combined with fruits such as apples and pears.
In fact, sweep 2 tablespoons of peanut butter over sliced fruit and you’ll increase your total protein intake by up to 8g.
In addition, scientific studies have proven, peanut butter can reduce appetite, reduce blood sugar and improve heart health.
11. Eat lean dry meat
Lean jerky is an extremely convenient way to help you add protein to your meals. However, it is important to know how to choose the right healthy one.
Many types of beef contain sugars, preservatives, and ingredients of unknown origin. They are often made from poor quality meats.
12. Eat more cottage cheese
Cottage Cheese is a special cheese that is very tasty and also very high in protein content. This 225g cheese contains 25g of protein and 220 calories.
In a 2015 study, eating this cheese was as filling and satisfying as eating eggs.
In addition, it also contains a large amount of CLA, which helps in better fat loss and firmer body.
13. Eat lots of Japanese soybeans
Japanese soybeans contain much more protein and micronutrients than other vegetables. 50g Japanese soybeans contain 17g of protein and 180 calories. It also contains high levels of antioxidants.
What Are The Best Protein Sources to Build Muscle?
So you understand how to increase protein in your diet. What are you waiting for without adding the above methods to your diet to increase protein content?
Hopefully, the information above has helped you to gain some more knowledge about “how to increase protein in body naturally”, and bring some small value to you. Please share this article if you feel it useful. Thanks!