Essential Tips to Boost Your Daily Protein for Better Health

Protein improves our metabolism and bone health, helps us build muscles, aids with controlling cravings, and supports weight loss. When it comes to protein intake, there is no one-size-fits-all approach. There are many factors that influence how much and what type of protein an individual consumes. For example, people have different food preferences and restrictions that determine their protein intake. Whether you like to cook or not, can also impact your protein consumption. A travelling lifestyle can limit food options. Finally, some people limit foods like red meat because of the digestive discomforts after consumption.

Let’s start with how much protein is recommended daily. The Recommended Daily Allowance (RDA) for protein is 0.36g per pound of weight. This is the minimum amount of protein your body needs. Depending on your activity level and other considerations, you may need more protein. For example, most professional athletes consume protein levels much higher than their RDA requirements.

Here are some things to be mindful about when it comes to protein consumption:

1. It is better to distribute your protein intake throughout the day instead of all at once or in one meal. This allows you to reap the benefits of protein throughout the day, including muscle building and retention.
2. Don’t skimp on protein for breakfast as this is the time when the body best utilizes protein, better than lunch and dinner.
3. Increasing your protein intake could increase your calorie intake. If you suspect that this is causing weight gain, consider reducing your calories in carbohydrates and fats accordingly, to match the calorie increase in protein.
4. Try to get your protein from whole foods as much as possible, to get the most nutrition out of the foods you eat. Avoid making items like protein bars and powder your primary source of protein.

Now here are some tips for increasing your daily protein intake you can choose from:

1. Get a good start with daily protein intake by aiming for 20 to 30 grams of protein for breakfast. Moreover, remember this is when the body utilizes protein the best.
2. Know how much protein you need at each meal and ensure you are getting that amount. Knowledge is power! A lot of people consume meals and undereat protein. Be intentional with protein intake at each meal.
3. For carbohydrate consumption, consider high protein complex carbs like quinoa, legumes, high protein pasta and brown rice.
4. Add veggies to your meals that have higher amounts of proteins than others. These include broccoli, brussels sprouts, mushrooms and spinach.
5. Some fruits also have more protein than others, for example bananas, avocado, kiwi and pomegranate.
6. When opting for snacks, consider high protein snacks like nuts, seeds, Greek yogurt, and cottage cheese. Seeds and nuts can also be added to smoothies and shakes.
7. Protein powders are not just for shakes and smoothies! Boost your protein intake by adding some to foods like oatmeal, puddings, soups, and even drinks like coffee, hot chocolate, lattes and hot teas.
8. Another way to sneak protein in is by adding collagen or bone broth powder to food and drinks.
9. Consider cooking foods like rice in bone broth for added protein.
10. When you’re on the go, some high protein quick-grab options include meat bars, nuts, seeds and protein bars.

Consulting your dietitian or nutritionist is a great idea for determining a personalized approach to increasing protein intake, especially if you have health complications. For further discussion about protein intake, use my free client consultation to learn more and to see how I could help you make long term changes to your diet to incorporate more protein that suits your preferences and lifestyle.

Bebe Wilkinson is the owner of Succeed LLC. She is a Lifestyle Medicine Coach and a National Board Certified Health and Wellness Coach.