Four Smart Ways To Add More Protein Into Your Diet
Have you been training really hard, lifting heavier, but notice that those muscles just don’t seem to grow? If so, then you must think that there is something wrong with your training routine, but maybe, there isn’t. Gaining muscle doesn’t just solely rely on how heavy those plates [you put] in the bar are. The amount of protein you consume on a daily basis plays a key role in stimulating muscle growth. The average athletic guy needs anywhere between .5 to .8 grams of protein per pound of body weight to keep those muscles growing, and upon summing that up, that’s a daily protein goal that can be difficult to reach. So to help you hit your daily protein goal, here are four smart ways to add more protein into your diet.
Make Protein Shakes
A no brainer to bodybuilders, protein shakes are an ideal way to add up more protein into your diet. In fact, it is suggested that you consume these shakes within 30 minutes after your workouts to help your muscles recover, and at the same time, prevent muscle soreness. How to make one? It’s quite simple – just add in a scoop (or two) of your whey protein into any smoothie recipe for an instant protein boost. And while whey is not really for the lactose intolerant (or for those who are simply avoiding dairy), there are also dairy-free protein powders that are available for grabs in the market.
Must-try protein powders:
Make Your Sides Protein-Packed
When people hear protein, they often think of meat, eggs, and dairy as its primary source. Yes, that is true, but did you know that you can also get ample amounts of protein from your side dishes, too? There are many grains, vegetables, and legumes that are rich in protein that you can choose from. Among these choices are red beans, broccoli, and quinoa that all make tasty side dishes.
Toss In Some Protein Into Your Salads
Who said salads only have to be high in fiber? Step up your protein intake by adding ingredients that are protein-rich into your daily salads. Toss in some shredded chicken breasts, avocado slices, lentils or feta cheese to your salad for an additional dose of protein. You can also opt for Greek yogurt in lieu of regular yogurt when making dressings that call for sour cream as their bases.
Must-try high-protein salad recipes:
Snack On Your Protein
Another way to reach your protein goals is through snacking on foods that are rich in protein. Cottage cheese, a handful of almonds, and Greek yogurt topped with fruits are delicious snacks that are packed with high amounts of protein.
Want to snack on something savory? Pair your regular flatbread with hummus – this piquant dip is a mixture of blended chickpeas and spices that contain about 1.2g of protein per 1 tbsp of serving. But if you are looking to snack on something that will satisfy your sweet tooth, opt for protein bars. These bars are designed to fill your body with at least 20g of protein per serving, with a variety of flavors to choose from. However, be careful when choosing your protein bars – some may contain excessive amounts of sugar so you might want to keep an eye on that.