Tips and Ways to Eat Protein the Right Way
1. Include protein in every meal, especially breakfast. The healthier option is to eat smaller, more frequent meals throughout the day.
2. Limit your whole protein intake to 30-40 grams per meal. This rule does not apply to hydrolyzed whey protein, which is found in nutrition bars, protein powders, and ready-to-drink protein shakes. On the ingredient label, look for “hydrolysates.”
3. Protein digestion requires vitamins, quality dietary fiber, and other nutrients for maximum absorption, so eat fresh fruits, leafy greens, and other colorful vegetables. If these are not available, supplement your diet with vitamins, minerals and antioxidants.
4. Keep liquids to a minimum during the meal to allow the stomach to do its job with the least acid production.
5. Avoid eating protein two hours before working out. Digestion of protein will deplete energy and other metabolic resources needed by muscles, heart and lungs. However, for hydrolyzed whey protein, which can be consumed up to 30 minutes before exercise, this rule does not apply.
Ways to increase protein intake
1. Eat cheese as a snack
As long as you choose healthy options, snacks are a fantastic way to add more protein to your diet. Potato chips, pretzels and crackers are just some of the often eaten snacks that are very low in protein. Additionally, cheese does not appear to significantly raise cholesterol levels, even in people with high cholesterol. In fact, several studies indicate that cheese may even be good for your heart. Between meals, try a cheese stick or, for a healthy and filling snack, combine your favorite cheese with whole grain crackers, tomatoes or thinly sliced apples.
2. Eat eggs instead of cereal
Cereals and toast are just a few low-protein breakfast options. Even though oatmeal contains more protein than most cereals, a normal serving of 1 cup (240 grams) contains only about 5 grams. However, three large eggs, which also contain essential vitamins and minerals like choline and selenium, provide 19 grams of high-quality protein.
3. Eat Greek yogurt
Greek yogurt is a protein-rich and versatile food. It’s made by removing whey and other liquids to create a richer, creamier, higher-protein yogurt. Depending on the brand, a 240 gram serving contains 17 to 20 grams of protein. That’s about double the amount found in regular yogurt.
4. Include peanut butter in your diet
Peanut butter is a tasty, protein-rich food with a creamy texture that pairs well with a wide range of ingredients.
According to research, peanut butter may have several health benefits, including reduced appetite, increased fat burning, and lower blood sugar. Firm fruits like apples and pears, which are high in fiber and antioxidants but low in protein, can also benefit from peanut butter.
5. Garnish your food with almonds
Almonds are extremely nutritious. They are high in magnesium, fiber and monounsaturated fat, but low in digestible carbohydrates.
Almonds also contain 6 grams of protein in a 28-gram serving, making them a better source of protein than most nuts. Besides that, they are also delicious.