Add Protein to Your Diet

Protein is an important nutrient that is vital to cell growth and development in the human body. Incorporating additional protein into your diet can benefit your overall health, help you increase your muscle mass, and aid in weight loss by boosting your metabolism and helping you feel fuller throughout the day. The amount of protein you need will vary depending on your size, activity level, and goals. Once you know how much protein you should be consuming, you can make a plan for incorporating more protein into your diet and enjoying the many health benefits this key nutrient can provide.

Steps

Planning to Add Protein to Your Diet

1. Determine how much protein you need. There is a lot of debate about how much protein people need. The minimum recommendation to maintain health is .8g/kg of protein per kilogram of body weight (approximately .4 grams per pound of bodyweight), so a 150 pound (68kg) adult should try to consume at least 54 to 61 grams of protein per day. Protein recommendations for athletes or those wishing to build muscle mass or lose weight are generally much higher, at 1 gram of protein per pound of bodyweight.
   • To determine the minimum amount of protein you need to stay healthy, multiply your bodyweight in pounds by .4 grams, or in kilograms by 0.8g grams.
   • To determine the minimum amount of protein you need to support an exercise habit, boost muscle mass, or lose weight, divide your weight in pounds by 2.2, which will give you your weight in kilograms. Multiply this number by 1.2 – 1.7g (if you are a power athlete) to find the number of grams of protein you should consume, or by 1.2 – 1.4g (if you are an endurance athlete). So, an athlete weighing 180 lbs. weighs 82 kg (180 / 2.2 = 82). To get the minimum 1.2g per kg of body weight, this athlete must eat 98.4g of protein (82 x 1.2 = 98.4).
   • When in doubt, ask your doctor or a nutritionist for a specific recommendation.
2. Be aware that it is possible to eat too much protein. Your body can only use a certain amount of protein at a time, and consuming excessive protein can lead to health issues.
   • Common symptoms of protein over-consumption include weight gain (from over-consumption of calories in general), dehydration, and kidney problems.
   • Overconsumption of fatty meats and cheeses can also increase bad (LDL) cholesterol and your risk for heart disease.
   • If you experience any of the above issues, consult with your doctor and consider cutting back on your protein intake.
3. Remember that not all protein sources are created equal. When planning your diet, focus on adding primarily lean protein sources that are low in salt and additives, and minimize your consumption of processed meats. Also remember that proteins from vegetable sources are not as readily digested by the body, and are considered "incomplete," meaning they are missing one or more amino acid that the body needs.
   • If you wish to increase your intake of vegetable-based proteins note that you may need to consume more grams of protein for your body to get what it needs, and ensure you get all of the amino acids you need by eating a variety of protein-rich foods.
4. Learn the importance of spreading out your protein intake throughout the day. Your body can only absorb so much protein at a time, so consuming all of your daily protein in one sitting might leave you lacking. Moreover, studies have shown that adding protein to your diet throughout the day can not only decrease hunger, allowing dieters to lose more weight, but can also boost muscle retention and growth.
   • When planning to add protein to your diet, be sure to think about ways to include protein at every meal and about incorporating protein-rich snacks.
5. Create a protein-rich meal plan. Creating a meal plan ahead of time is the best way to ensure that you get the protein you need spaced out properly during the day. Prepare protein-rich snacks and foods ahead of time.

Adding Protein to Your Diet

1. Make a list of protein-rich foods you enjoy, and think about ways in which you can incorporate these into your daily menu. Some of the best sources of protein include the following:
   • Lean meats, including chicken, pork, some cuts of beef, etc.
   • Seafood
   • Eggs
   • Dairy products, including milk, cheese, and yogurt
   • Beans and legumes, including lentils and peas
   • Soy products, including tofu, edamame, etc.
   • Nuts and seeds, including nut butters
   • Plant-based protein powders: soy, hemp, pea, rice, etc.
2. Eat a protein-rich breakfast. Studies have shown that eating a protein-rich breakfast, containing around 30g of protein, can lead to greater satiety throughout the day, and reduce your urge to snack or overeat later on.
   • Eggs are a great source of morning protein.
   • A protein shake makes a great breakfast.
   • Greek yogurt is convenient and high in protein.
   • Try a protein-enriched breakfast cereal; when coupled with dairy or soy milk these provide a quick and easy protein-packed breakfast.
3. Include protein in your lunch. A sandwich made with peanut butter, cheese, or lunch meat is an easy way to get some mid-day protein, or try a salad with grilled chicken or tuna on top. Protein at lunch helps to keep you satiated throughout the afternoon and can increase the amount of muscle you build after a morning workout.
   • Most lunch meats include a lot of preservatives and sodium, so minimize your consumption of these, or look for an organic or natural alternative.
   • If you are out of ideas, do a web search for "protein lunch recipes." You will find many ideas beyond the traditional sandwiches and salads for delicious lunches that are easy to make ahead of time and pack to work or school.
4. Eat protein-rich snacks. Protein snacks are a great way to boost your energy, and keep you fueled up longer than carbohydrate-laden snack choices. The following is a list of some of the many great protein-rich snacks you can choose from. If you need more ideas, just do a search for "protein snack ideas" and you will find a wealth of great suggestions.
   • Mixed nuts or trail mix
   • Hard-boiled eggs
   • A glass of milk
   • Cottage cheese and fruit
   • String cheese
   • Jerky (Just be mindful of the sodium!)
   • Protein bars
   • Greek yogurt
   • Even a protein-rich candy bar, such as one containing nuts, is a better snack choice than one without
5. Prepare a protein-rich dinner. You could eat a grilled chicken breast every night and get the nutrition you are looking for, but variety is the spice of life! Choose favorite recipes, or go to the internet to learn something new. You might try a turkey meatloaf one night, and a tofu curry the next.
   • Don't underestimate the versatility of legumes as both main dishes and sides.
   • Protein-enriched pasta is a great way to add protein to traditionally carbohydrate-heavy meals like spaghetti and lasagna.
6. Order protein-rich foods at restaurants. Many restaurants now feature protein-packed or low-carb menu offerings that you can choose from. Look for an entrée that features meat or protein as the main feature, instead of one that is primarily carbohydrate-driven. You can also explain your goal to your server and ask her for suggestions.
   • Some cuisines are better choices than others for adding protein. It's a lot easier to get a high-protein meal at an Asian, American, seafood or burger restaurant than it is at a pizza place or sandwich shop.

Adding Plant-Based Protein to Your Diet

1. Do your research. While it is absolutely possible to get the protein you need from a solely plant-based diet, it is a bit trickier and planning is essential to make sure you are getting enough of the right kinds of protein.
   • Since vegetable-based protein is not as readily utilized by the body as animal-based protein sources, you might also need to increase the number of grams of protein you consume to get the same effect.
2. Eat a variety of plant-based proteins. Protein is made up of building blocks called amino acids. To be considered a "complete" protein, a protein source must have all eight of these acids; most plant-based sources of protein are missing at least one. While many used to believe it was necessary to combine incomplete proteins in specific combinations, scientists now agree that as long as you eat a variety of protein-rich foods, you will get all of the nutrients that you need.
3. Add quinoa to your diet. Quinoa is actually a seed, not a grain, and is rare in that it is a complete protein in and of itself. Quinoa is easy to prepare and is becoming increasingly popular and easy to find in stores and at many restaurants. You can eat quinoa for breakfast as a hot cereal, add it to salads, and incorporate it into sides and main courses, much as you would rice.
4. Add soy to your diet. Soy is an important protein source that studies have shown to be just as "high quality" in terms of how it effects your body as animal-based proteins. Eat tofu in a stir fry, or add some to a fruit smoothie for a creamy, protein-packed boost.
5. Don't forget the legumes! Beans and peas are excellent sources of protein, as well as fiber, and many important vitamins and nutrients.
   • Try a vegetarian chili, or a delicious lentil soup.
   • Hummus makes an excellent protein-rich snack or meal.
   • Peanuts are also legumes and are not just good dry-roasted or as peanut butter, but also in main-dish recipes such as African Peanut soup.
6. Incorporate other plant-based protein sources. Cereal grains, in particular oats and some varieties of wheat, contain a lot of protein. Some vegetables are also high in protein, including kale, mushrooms, broccoli rabe, artichokes, and corn.
   • More high-protein vegetables include spinach, cauliflower, onions, asparagus, and potatoes.

Using Protein Supplements

1. Learn about the options. There are many kinds of protein supplements on the market that can make it very easy to add protein to your diet. Learn the options and choose products that fit your lifestyle, and your nutritional goals.
2. Try protein bars, a convenient way to consume more protein on the go. There are dozens of brands of protein bars on the market that come in hundreds of different varieties and flavors. Look for a bar that is high in protein, but also one that tastes good so you are likely to actually eat it. Make sure to read labels carefully if you have any food allergies or are trying to stay vegetarian or vegan, as different protein bars use different protein sources.
   • Some protein bars also contain quite a bit of fat and/or sugar, so if you are trying to minimize your calorie intake, pay attention to the total number of calories, not just the protein count.
   • You can also make your own protein bars at home, using ingredients like soy protein powder, nuts, dried fruits, and so forth. This gives you complete control over what you are putting in your body, and lets you experiment with different flavors.
3. Add protein powder to blended beverages and other recipes. There are many kinds of protein powder. The most common include whey and casein powder (both dairy derivatives), soy powder, and egg protein powder. Some of these powders are flavored, and some are plain, and there are a wide variety of formulations available at your grocery store or local health food store. Ask friends or a staff person for a recommendation.
   • Protein powders aren't just for smoothies! You can also stir a few tablespoons into baking recipes, from pancakes to banana bread, add a few scoops to your veggie or traditional burger mix, add them to soup, or even lasagna.
4. Try a prepared shake or protein beverage. There are many kinds of protein shakes available at your grocery store that just need to be refrigerated and consumed. There are also an increasing number of new protein drinks that abandon the chalky, thick texture of a shake, while still offering a protein boost. Look for them on your grocery store shelves and give one a shot!

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• Choose Healthy Sources of Protein

Sources and Citations

See also

• Denature a Protein
• Make Homemade Whey Protein
• Use Whey Protein
• Eat More Protein
• Add Carbs to Your Protein Shake
• Choose a Protein Powder
• Make Protein Powder Taste Good
• Get Enough Protein on a Raw Food Diet
• Eat Less Protein
• Combine Food to Make Complete Protein

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