Protein is a vital macronutrient, alongside fats and carbohydrates, essential for numerous bodily functions. It plays a key role in building and repairing tissues, supporting muscle growth, and maintaining overall health. This article provides a detailed guide on how to increase protein intake through various dietary strategies and lifestyle adjustments.
Why Protein Matters
Protein contains amino acids, the building blocks necessary for maintaining everything in our body, from cells and blood to tissues and muscles. We require a certain amount of protein to keep our bodies at baseline, but our bodies ask for extra protein after exercise to help heal and strengthen muscles. Fat aids in micronutrient absorption and brain sharpness, carbs give our brains and bodies energy, and protein is key for building and restoring many of our body’s most important structures. Because of this, active individuals in particular often seek out solutions for how to get more protein.
Recommended Protein Intake
According to the International Society of Sports Nutrition (ISSN), eating 20-40 grams of protein every three to four hours is ideal for muscle growth and performance. Generally, it is recommended that athletes consume 20-40 grams of protein every few hours, along with carbohydrates and fat for steady energy and muscle repair throughout the day. The National Academy of Medicine’s recommended dietary allowance of just 0.8 grams of protein per kilogram of body weight per day for adults (which works out to 54 grams for a 150-pound person) is essentially a baseline for normal function. If you’re active in any way beyond lying in bed, your cells will probably need more. People who engage in aerobic or strength training exercise have higher protein needs than an inactive person to support healing and recovery from the ‘wear and tear’ exercise puts on the body. As such, the International Society of Sports Nutrition says that 1.4-2 grams of protein per kilogram of body weight per day should be enough for most active adults. (That works out to 95-136 grams for a 150-pound athlete.)
The "ideal" amount of protein varies by age, sex, muscle mass, and how long and how hard you exercise. Protein intake is also based on different factors in your life, such as your activity level, health goals (if you’re strength training or exercising regularly, you may need more) or life-changing events such as pregnancy.
Here are some general guidelines:
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- Moderate Aerobic Exercise: 1.2-1.4 grams of protein per kilogram of body weight
- Mix of Aerobic Exercise and Strength Training: 1.6-1.8 grams of protein per kilogram of body weight
- Heavy Strength Training: 2.2 grams of protein per kilogram of body weight
Some experts say that eating more than 2 grams of protein per kilogram of body weight could be considered excessive, so it’s not a bad idea to check in with a dietitian before amping up that high. A registered dietitian nutritionist can help you figure out your exact needs based on your needs and goals.
Strategies to Increase Protein Intake
Squeezing more protein into your daily diet can be surprisingly tricky. Fortunately, there are plenty of ways to add more of the muscle-building macro into your everyday meals and snacks. Here are some dietitian-approved solutions for how to get more protein:
1. Fortify Breakfast
- Add Eggs to Avocado Toast: Top avocado toast with two large eggs (over easy, scrambled, or hard-boiled) to add 12.5 grams of protein.
- Enjoy Cereal with Ultra-Filtered Milk: Ultra-filtered milk offers more protein and almost half of your day’s calcium needs per cup, which helps build stronger muscles and bones. One cup boasts about 11 grams of the macro (compared to 8 grams in cow’s milk and 1 gram in almond milk). If you don’t do dairy, consider soymilk, which has 7 grams per cup.
- Enhance Oats with Nut Butter: Mix in a serving of nut butter to overnight oats. In just 2 tablespoons, you’ll score 7 grams of protein, which can help supplement the 6 grams in your cup of oats.
- Seed-ify Baked Goods: Add a scoop of chia seeds, hemp seeds, or flaxseeds to batter for things like blueberry muffins or buttermilk pancakes to augment them with protein, fiber, nutrients, antioxidants, and healthy fat that ups the absorption of fat-soluble vitamins and boosts satiety, so you’ll feel fuller longer after eating. Try a 3-tablespoon scoop for 5.5-9.5 more grams of protein per batch.
- Replace cereal with eggs: Some small ways to increase your protein intake may include replacing cereal with eggs at breakfast. On the other hand, 3 large eggs provide 19 g of protein, along with important nutrients like selenium and choline. A 2017 study found that eating two eggs for breakfast instead of oatmeal reduces appetite and keeps you full for several hours. This may help you eat fewer calories later in the day.
2. Boost Lunch and Dinner
- Bulk up Any Salad with Beans: Supplement your salad with ½ cup drained and rinsed beans or edamame, and you’ll accrue 7 grams of protein and 8 grams of fiber from the plant-based protein source, which has been shown to be protective against chronic disease.
- Increase the Protein On Pasta Night: Replace regular pasta with noodles made with pulses, such as beans, lentils, peas, or chickpeas. In lieu of approximately 7 grams of protein per cup of rotini, try pulse pasta for 12 grams per 2-ounce dry serving (about 1 cup cooked).
- Top your food with chopped almonds: For an extra bit of protein, try adding a few tablespoons (tbsp) of chopped almonds over salads. Almonds also contain 6 g of protein in a 1-oz (28-g) serving, which makes them a better source of protein than most nuts.
3. Smart Snacking
- Snack On a Zesty Cottage-Cheese Dip: Blend together ½ cup of cottage cheese (12 grams of protein) with ¼ cup of salsa. Use veggie sticks to scoop it up. This makes a great post-workout recovery snack while also boosting antioxidants.
- Pack Smart ‘Emergency Snacks’: Stash some “emergency snacks” in your bag, desk, or car so you always have a high-protein option on hand. Everything from jerky to a protein bar to a piece of fruit with a nut butter packet works great-and allows for a protein boost in a shelf-stable package.
- Create Easy Vegan ‘Cheesy’ Popcorn: Toss your popcorn with 2 tablespoons of vegan-friendly nutritional yeast. In addition to protein, nutritional yeast provides energy-supporting B vitamins, antioxidants, and a special type of fiber called beta-glucan that supports immune function. Air-popped popcorn is a high-fiber win, offering about 3 grams each of protein and fiber per 3-cup serving. For 5 grams of additional protein in a matter of a shake or two, toss your popcorn with 2 tablespoons of vegan-friendly nutritional yeast.
- Snack on cheese: Choosing high protein snacks can help you get extra protein into your diet. A 1-ounce (oz) (28-g) serving of cheddar cheese contains 7 g of protein, along with nearly 30 fewer calories and 6 times as much calcium. Some research suggests that cheese may even benefit heart health. You can enjoy healthy cheese options with whole grain crackers, tomatoes, or sliced apples for a satisfying snack.
- Add peanut butter to your diet: Spreading 2 tbsp (32 g) of peanut butter on sliced fruit can boost the total protein content by 7 g. That said, it’s important to choose natural peanut butter with no added sugars.
- Munch on edamame: One cup (155 g) of edamame has 18.4 g of protein and 188 calories. It is also high in a flavonoid known as kaempferol. Edamame can be purchased fresh or frozen and makes a great snack. It can also be added to stir-fries, salads, stews, and rice dishes.
4. Simple Swaps and Additions
- Use Greek Yogurt Instead of Sour Cream: For a similar consistency and more protein per serving, sub in Greek yogurt. Plain Greek yogurt tastes the same as regular sour cream, and using it as a swap for something like the creamy base of chicken salad can boost your protein intake quickly. (For reference, a small container of nonfat Greek yogurt has about 16 grams of protein.)
- Try Tahini Instead of Mayonnaise: The next time you’re tossing together a slaw or salad, or need a schmear for your sandwich, reach for tahini (aka sesame seed paste) instead. Just 2 tablespoons adds 5 grams of protein to your daily tally.
- Have a protein shake for breakfast: Using protein powders makes it easy to create a healthy, high protein shake. There are several types of protein available on the market, including whey, soy, egg, and pea protein. On average, 1 scoop (28 g) of whey powder provides about 17 g of protein.
- Choose Greek yogurt: Greek yogurt is a versatile, high protein food. A 3.5-oz (100-g) serving provides 10 g of protein, which is twice the amount in traditional yogurt. However, this may differ slightly depending on the specific brand. Greek yogurt has a tangy flavor that goes well with berries or chopped fruit. It can also be used as a substitute for sour cream in dips, sauces, and other recipes.
5. Prioritize Protein-Rich Foods
- Lean Meats: Chicken breast, turkey, lean beef, and pork are excellent sources of protein.
- Seafood: Salmon, tuna, halibut, and other fish provide high-quality protein and heart-healthy fats.
- Dairy: Eggs, Greek yogurt, cottage cheese, and milk are convenient and versatile protein sources.
- Legumes: Lentils, chickpeas, black beans, and other legumes are plant-based protein powerhouses.
- Nuts and Seeds: Almonds, pistachios, hemp seeds, chia seeds, and pumpkin seeds offer protein and healthy fats.
6. Other high-protein foods
- Salmon: 100 g of salmon fillet contains 22.1 g of protein.
- Chicken breast: A 100 g skinless chicken breast provides around 22.5 g of protein.
- Beef: A 100 g serving of ground beef contains about 25.1 g of protein. It is best to choose lean beef as much as possible to help limit intake of saturated fats to no more than 6% of daily calories for optimal heart health.
- Tuna: 100 g of drained, canned tuna contains around 23.6 g of protein.
- Bison: 100 g of bison contains around 25.4 g of protein.
- Pork: One 100 g serving of pork contains 16.9 g of protein.
- Turkey: Cooked turkey breast can provide about 30.1 g of protein per 100 g.
- Halibut: Halibut is a type of white fish. It is an excellent source of lean protein, with around 18.4 g of protein per 100 g.
- Eggs: 100 g containing about 12.4 g of protein.
- Greek yogurt: Plain, low-fat Greek yogurt packs as much as 9.95 g of protein in a 100 g serving.
- Cottage cheese: A 100 g serving of cottage cheese contains around 11.1 g of protein.
- Milk: A 1 cup (244 g) serving of milk contains 8 g of protein.
- Nut butters: The amount of protein per serving can depend on the type of nut butter.
- Whey protein powder: This powder is made from proteins found in the liquid part of milk, which are left over during cheese production. It can add a substantial amount of protein to a person’s diet.
- Tofu: It contains around 10 g of protein per 100 g.
- Tempeh: Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about 20.3 g of protein per 100 g.
- Peas: Cooked green peas offer about 5.15 g of protein per 100 g.
- Chickpeas: 100 g of dry chickpeas contains around 21.3 g of protein.
- Quinoa: 100 g of quinoa contains around 4.4 g of protein. It contains all nine essential amino acids, making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of protein from animal sources.
- Lentils: 100 g of cooked lentils contains around 9 g of protein.
- Black beans: 100 g of black beans contains around 8.86 g of protein.
- Lima beans: A 100 g serving of canned lima beans provides about 4.93 g of protein.
- Broccoli: 100 g of chopped raw broccoli has around 2.82 g of protein
- Cauliflower: 100 g of chopped cauliflower has 1.92 g of protein.
- Chinese cabbage: 100 g of cooked napa cabbage adds 1.1 g of protein to your daily intake.
- Artichokes: 100 g of artichokes provides about 2.89 g of protein.
- Asparagus: This vegetable provides about 2.4 g per 100 g, which is approximately four boiled asparagus spears.
- Brussels sprouts: 100 g contains around 3.38 g of protein.
- Oats: Oats offer about 13.15 g of protein per 100 g
- Hemp seeds: Hemp seeds offer 31.6 g of protein per 100 g.
- Pumpkin seeds: 100 g of pumpkin seeds contains 29.84 g of protein.
- Chia seeds: This tiny seed packs around 16.5 g of protein per 100 g and omega-3s, fiber, and calcium.
- Avocado: Avocado contains 1.96 g of protein per 100 g.
- Guava: Guava is one of the most protein-rich fruits available, with about 2.55 g of protein per 100 g.
- Almonds: 100 g of almonds contains 21.2g of protein.
- Pistachios: 100 g of pistachios contains 20.2 g of protein.
- Spirulina: 100 g of spirulina contains around 57.5 g of protein.
- Spelt: Spelt flour contains 14.5 g of protein per 100 g.
The Importance of Timing
Most of the research indicates that our bodies best utilize protein for maintenance, healing, and repair when it’s spread out evenly throughout the day. Plus, protein is satiating and delays stomach emptying, so it’s difficult for most people to eat large amounts of protein in one meal, meaning you might not hit your target if you try to squeeze more protein into fewer meals. Rather than only eating protein after a workout or attempting to “catch up” at dinner when you’ve fallen short, try to prioritize it at every meal and snack.
Providing your body with a constant supply of protein is essential, as we don’t actually store protein in our body. We can store fat and carb reserves, but not protein.
Considerations for Specific Diets
- Vegetarian/Vegan: Focus on plant-based protein sources like tofu, tempeh, lentils, chickpeas, quinoa, nuts, and seeds.
- Weight Loss: Increase protein intake to promote satiety, preserve muscle mass, and support fat loss. Sullivan recommends 20%-30% protein calories for weight loss.
- Muscle Building: Consume adequate protein (1.4-2 grams per kilogram of body weight) to support muscle repair and growth.
Potential Risks of Excessive Protein Intake
Keep in mind that protein is only one piece of the puzzle when it comes to exercise recovery and muscle building. Don’t forget to pay attention to the quality, balance, and adequacy of your overall diet, in addition to proper hydration, sleep, and other healthy lifestyle habits, including full rest days and active recovery to allow those muscles time to heal and come back stronger. It is essential to make sure you’re getting adequate protein in your everyday diet.
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Too much protein would not be good for someone with poor kidney function as the person may not be able to get rid of all of extra protein components. There are many people with chronic kidney disease who could be impacted.
While adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth - not extra protein intake. The body can't store protein, so once its needs are met, any extra protein is used for energy or stored as fat. Extra protein intake can also lead to elevated blood lipids and heart disease since many high-protein foods are high in total and saturated fat.
Some potential risks include:
- Nutrient Imbalances: Diets overly focused on protein can cause nutrient imbalances.
- Kidney Issues: High protein intake may be harmful for individuals with pre-existing kidney conditions.
Practical Tips for Implementation
- Start with Breakfast: Begin your day with a protein-rich meal to kickstart your metabolism and promote satiety.
- Plan Meals and Snacks: Prepare protein-rich meals and snacks in advance to avoid unhealthy choices.
- Read Labels: Pay attention to nutrition labels to track your protein intake and make informed food choices.
- Consult a Professional: Seek guidance from a registered dietitian or healthcare provider for personalized recommendations.
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