There's no getting around it: you need to eat sufficient proteins, and a primarily protein-based diet if you want to see significant improvements in your physique. Proteins help with weight loss, mass gain and muscle recovery, making them crucial to the process of getting a better body.
To start off, one should know their macros or roughly how much protein they should be consuming. Macro calculators online provide a tangible number of grams that you can work towards consuming. Always try to know your portion sizes, as consuming too much protein, or too little, can often lead to wasted effort. If you're someone who's macros reflect a high protein requirement, and you just can't foresee yourself eating that many eggs and chicken breasts in a day, here are five other methods to help you consume more protein.
HAVE A PROTEIN SHAKE
Consuming protein in liquid form is a lot less taxing then having to physically chew and eat it, especially if you're already going protein-heavy for your three main meals. Protein shakes are a fantastic way to amp up your protein count, especially since the typical shake averages 24g of protein. They're also extremely beneficial when consumed post-workout, helping to increase your levels of protein synthesis, which leads to being able to build muscle faster whiles aiding your recovery. There's no strict timing to take a shake, however, and you can also choose to have it as a mid-day snack.
SWITCH UP YOUR SNACKS
Another simple way would be to integrate protein-rich foods into your daily snacks. Instead of yogurt, go for greek yogurt, which contains 10g of protein per serving. Have yourself some hard boiled eggs, which contains 13g per egg, or some almonds, which contain about 5g per serving. If you've got a sweeter tooth, there are plenty of protein bars available on the market that are low carb and low fat, like those from Quest Nutrition or Musclepharm. They come in a variety of dessert-like flavours without the simple sugars and staggering calorie count.
SHOP SMART WHEN IT COMES TO GROCERIES
Always look at the nutritional label when shopping. We can't stress this enough. Knowing just how much protein whatever you're purchasing has can really lead to a more informed purchase, especially if you also examine its carb and fat count. Ideally, low-carb, high-protein options are the way to go.
IMPROVE YOUR BREAKFAST CHOICES
Simple switches to your breakfast can make all the difference. Working in more lean proteins like tuna, turkey bacon, and egg whites are easy, whole food alternatives to explore. If you've got certain cravings, say for pancakes, shop for pre-mixed options from P28 and FlapJacked, that are made with protein powder instead of regular flour. Want a peanut butter sandwich? Try high protein nut butters or almond butters from brands like P28 instead. There are many high-protein replacements that will help you easily incorporate that extra dose of protein into your meal.
Photo credit: rd
VARIETY MAKES IT BETTER
Yes, chicken breast is a readily available, cost-effective meat with a decent protein count. No matter how many ways you try to switch it up though, it can get old. Explore different sources of protein to spruce up your meals everyday, making you look forward to them, instead of treating it as a chore. Go for lean cuts of pork, lamb or beef, or try seafood. Crab, prawns and fish are all great sources of protein, and vastly differ in flavour from your usual meats. Try going vegetarian too, by making tofu, beans and temper the focal point of your meal. There are more possibilities than you think.
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