Protein is an essential nutrient for overall health and well-being. It plays a vital role in energy production, muscle building and repair, and weight management. Incorporating more protein into your daily diet can be surprisingly easy with a few simple strategies.
Why is Protein so Important?
Protein is a fundamental building block for the human body. It's the most abundant and essential nutrient, crucial for maintaining everything from cells and blood to tissues and muscles. Protein contains amino acids, which are building blocks needed to maintain everything in our body.
All three macronutrients-protein, fat, and carbohydrates-are essential for survival. 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.
How Much Protein Do You Need?
The recommended daily allowance of protein is 0.8 grams per kilogram of body weight. However, this is just a baseline for normal function. Active individuals, those engaging in aerobic or strength training, require more protein to support healing and recovery. The International Society of Sports Nutrition suggests that 1.4-2 grams of protein per kilogram of body weight per day is sufficient for most active adults.
The “ideal” amount of protein varies by age, sex, muscle mass, and how long and how hard you exercise.
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Here are some general guidelines:
- Moderate aerobic exercise: 1.2-1.4 grams of protein per kilogram of body weight
- Mix of aerobic 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 believe that consuming more than 2 grams of protein per kilogram of body weight may be excessive. Consulting a registered dietitian nutritionist is recommended to determine your exact needs based on your individual goals.
Simple Strategies to Increase Protein Intake
1. Start with a Protein-Rich Breakfast
Many traditional breakfast foods, such as toast, bagels, and cereals, are low in protein. A simple swap can make a big difference.
- Replace cereal with eggs: Three large eggs provide 19 grams of protein, along with selenium and choline.
- Add 2 Eggs to Avocado Toast: Top your avocado toast with two large eggs cooked any which way (over easy, scrambled, or hard-boiled and sliced are stellar options), and you’ll stack on 12.5 grams of extra protein, bringing the total to an impressive 22 grams.
- Enjoy Your Cereal or Granola 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).
- Stoke Your Oats with a Dose of Nut Butter: Mix in a serving of nut butter. In just 2 tablespoons, you’ll score 7 grams of protein, which can help supplement the 6 grams in your cup of oats.
- Oatmeal: One cup of uncooked oats has 10 grams of protein. Oats are known for having a special type of fiber called beta-glucan, which has been shown to reduce cholesterol levels.
2. Snack Smart with High-Protein Options
Snack time is an excellent opportunity to boost your protein intake. Avoid common low-protein snacks like chips and crackers, and opt for these protein-packed alternatives:
- Snack on cheese: A 1-ounce serving of cheddar cheese contains 7 grams of protein.
- Greek yogurt: A 3.5-oz serving provides 10 grams of protein. Greek yogurt increases the release of the gut hormones glucagon-like peptide 1 (GLP-1) and PYY. These reduce hunger and make you feel full.
- Cottage cheese: A 1-cup serving contains 23 grams of protein. Cottage cheese is as filling and satisfying as eggs.
- Munch on edamame: One cup of edamame has 18.4 grams of protein. Edamame is also high in a flavonoid known as kaempferol, which may have anti-inflammatory, anti-oxidative, and anti-depressant benefits.
- Pistachios: Just 2 ounces of the salty snack provides a whopping 12 grams of protein, and they make for a great bite between meals.
- Almonds: A 1-oz serving contains 6 g of protein.
- Pack Smart ‘Emergency Snacks’ Consider stashing 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.
3. Incorporate Protein into Every Meal
Aim to include a protein source in every meal to ensure a consistent supply of amino acids throughout the day.
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Choose Leaner, Slightly Larger Cuts of Meat: Selecting leaner cuts of meat and increasing portion sizes slightly can help boost the protein content of your meal.
Add charcuterie, low-fat cheese, and crackers into your meal plan. Add in pre-chopped Pancetta for an added protein boost to salads, pastas and omelets.
Include a high protein food with every meal Several researchers recommend consuming 30-40 g of protein at each meal. This amount promotes fullness and preserves muscle mass better than smaller amounts eaten throughout the day.
Beans: Supplement your salad with ½ cup drained and rinsed beans or edamame, she suggests, 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.
4. Utilize Protein Powders
Protein powders can be a convenient way to supplement your protein intake, especially when you're on the go or need a quick boost after a workout.
Read also: The ultimate guide to protein coffee benefits.
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.
Protein powders can also be added to everything from smoothies to pancakes, muffins and even brownies.
5. Make Smart Substitutions
Simple substitutions can increase the protein content of your meals without drastically changing your recipes.
Use Greek Yogurt Instead of Sour Cream: For a similar consistency and more protein per serving, sub in Greek yogurt. 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, Sass suggests leaving the mayo on the shelf and reaching for tahini (aka sesame seed paste) instead. Just 2 tablespoons adds 5 grams of protein to your daily tally.
Increase the Protein On Pasta Night-No Extra Ingredients Required: Ehsani and Sass recommend setting the foundation for a well-balanced bowl by replacing 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).
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.
6. Other tips
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.
Eat lean jerky: Lean jerkies contain about 9 g of protein per 1 oz (28 g). They can often be stored for several months without refrigeration and are also portable and ideal for travel.
Eat canned fish: A 3.5-oz (100-g) serving of canned fish contains about 19 g of protein and just 90 calories.
Seed-ify Your Pancakes, Waffles, Muffins, or Quick Breads: Our dietitians suggest adding 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, Ehsani suggests, for 5.5-9.5 more grams of protein per batch.
First, rinse and drain the black beans. Add the black beans back to the can and add enough water to cover the beans. Add beans and water to a food processor and process until smooth. Mix pureed black beans with your favorite brownie mix in a bowl (no need for adding oil or eggs).
When eating a meal, eat the protein source first, especially before you get to the starches. Protein increases the production of peptide YY (PYY), a gut hormone that makes you feel full and satisfied. A high protein may also decrease levels of ghrelin, the “hunger hormone.”
The Importance of Timing
The timing of protein intake is also crucial. Spreading your protein consumption evenly throughout the day is more effective than consuming large amounts in one meal.
“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,” Sass says. “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.”
Aim for 20-40 grams of protein every three to four hours for optimal muscle growth and performance.