Most people on average don’t get enough protein in their diets. Protein is the preferred macronutrient for most people and the one you often hear trainers talk about.
Here is why protein is good for you:
It keeps you fuller for a longer period of time
It helps build and sustain muscle
It has a higher thermogenic effect compared to the other macronutrients like carbs and fats
Basically, what that means is we burn more calories when we consume protein because it takes more energy to break down in the body. So if you are looking to put on size, lose fat or just maintain your current physique, protein is the macronutrient you should be striving to consume on the daily.
Typically, the average person should be consuming protein in grams equal to what they weigh in pounds. So if a person weighs 150 pounds, they should be getting at least 150 grams of protein on the daily.
It can be tricky to get this amount of protein in your diet especially if you have any kind of dietary restrictions.
Below I outline my top three tips for the vegan, the vegetarian and the meat eater to get more protein in their daily diets.
For the meat eater and vegetarian:
- Add a scoop of protein powder to your favorite greek yogurt. Mix with berries and fruit
- Add a protein shake into your day- maybe along with breakfast or in between lunch and dinner as a snack
- Mix a scoop of protein powder into your iced coffee- this is a delicious and easy way to get your hit of caffeine in the AM while adding more protein into your day!
- Bring a high protein snack with you to work- something like greek yogurt, a quest bar, hard boiled eggs, or cottage cheese always does the trick
- Replace your morning bagel or cereal w/ scrambled egg whites or an egg white omelet
For the vegan:
- Add a scoop of vegan protein powder to your iced coffee in the morning
- Add a scoop of vegan protein powder to your oatmeal in the AM
- Have a Larabar for a snack
- Have a smoothie in the AM with a scoop of protein powder
A little bit of planning can go a long way!!
If you take the time to plan the night before and pack lunches or snacks with you for the next day, that alone can really help increase your protein consumption and prevent you from making some crappy decisions when that afternoon hunger does hit.
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