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How to increase your protein intake

How to increase your protein intake.

Protein is great, it is can help you with so much and has many health benefits if you’d like to read more about them you can click here.

But a lot of people struggle to get in their protein, so how do you increase your protein intake?

Protein powder

Probably the easiest way to increase your protein intake, adding a bit of protein powder into your diet. It can even add a bit of flavor to your oatmeal or yogurt or you can just use them in a shake.

There are many options out there (casein, isolate, whey, vegan, pea, soy, rice etc…) so there will be definitely one that will suit your needs.



Try to find a brand that wants to give you a great product, not one that is just looking to make some money.

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 But don’t worry if you don’t want to consume protein powder (for any reason) that is totally fine and there are still a lot of ways you can increase your protein intake!

Small changes

It can be hard to get enough protein but by making small changes by swapping some foods for example you can increase your intake drastically!

A great way to add more protein to your diet is by replacing yogurt with Greek yogurt, this is a small change but it contains a lot more protein!

A great way to add more protein for vegans and vegetarians is adding beans or other legumes to your meals. They are not only rich in protein but also contain a lot of nutrients and fiber!

Another great swap is replacing rice and pasta with quinoa or bulgur. These grains are a lot higher in protein!

Plan ahead

Meal prepping is great. It saves you time, you know what you get in, it is easy and convenient and you can plan how much you are getting in.

When you forget a meal it is easy to eat out, these meals are usually high in calories but not that high in protein. So prep some protein-rich meals to make sure you are always covered!



You can prep your snacks as well to make sure you get some extra protein. Great options here are cheese, eggs, cottage cheese, yogurt, nuts and seeds or dip your veggies in some hummus.

Recommendations

Protein is great but as always everything should be consumed in moderation. There are some recommended general guidelines you can follow to make sure you get enough protein.

These are 0.8 grams per kg of body weight. When you are looking to build some muscle mass or trying to lose some fat you can up this to 1-1.2 grams per kg.

There are some myths out there that a high protein leads to bone loss and kidney problems if you’d like to read about that you can click here.

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Conclusion

A high protein is great for multiple reasons like muscle building and fat loss. But it isn’t always easy to get in enough to gain these benefits.

You don’t have to worry about your health if you don’t have any pre-existing kidney problems.

When you struggle with getting in enough protein or have a hectic life, supplements can help you hit your goal anyway.

Make sure you find a supplement company that cares about quality over fancy marketing. It is your body and your health!

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