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3 Easy Ways To Get In More Protein
Get more protein. I’m sure you’ve been reading more and more about that or hearing it from various sources. And it is a true fact. We all need to get more protein in our diet. Currently studies show that more than 1 in 3 adults 50-plus are missing the mark on protein daily. But why is it so important? Well, it builds muscle mass, promotes a healthy immune system, supports bones, hair, and nails, and for what may be most important to you – it is essential for body weight management.
The best way to get in is not to wait until the end of the day, but to incorporate it throughout the day. But HOW? I’ve got three easy way to tap into getting more protein throughout your day.
Just as a reminder, a good general guideline is 1.2 to 2.0 grams of protein per kilogram of body weight. Each gram is equal to 4 calories. So we want to try to spread out our protein intake throughout the day. But you don’t like to eat breakfast, what do you do?
Well first of all, you should eat breakfast. No meals should ever be skipped. But if it still just isn’t your thing, consider adding a scoop of collagen to your coffee or drink of choice in the morning. Collagen powder is a big thing these days because we know that it helps our aging skin, hair, and nails. And a lot of that is because it has protein in it.
Mike and I use the Vital Proteins Collagen Peptides and get it from various places, but here is a link to it at Vitacost. One scoop of this collagen has 18 grams of protein and can kick your day off to a great start.
Eggs are not just for breakfast. They are an egg-cellent source of quick protein at any meal. Each egg has 6 grams. A great way to incorporate the egg is to batch hard boil a dozen eggs to have on hand and if you are making a salad for lunch, throw some egg in there. Need a quick grab and go snack? Grab and eat a hard boiled egg. Take two of them and mix with a little mayo or greek yogurt, some mustard, salt and pepper and have yourself some egg salad. Instant 12 grams of protein.
Make sure to choose eggs from pasture raised chickens. These eggs may cost more, but they have the best taste and the most nutrients. Basically you get what you pay for. Invest up front so you will continue this practice. And NOTE: If you are making a salad for lunch, pick kale over iceberg for an extra punch of protein because it has 3.5 grams in a cup.
Everyone needs snacks. In my house snacks are a way of life. It is so easy to rely on unhealthy snacks that you overeat like chips or crackers. Those fun carb treats because you are looking for quick energy. But when that quick energy is gone, you crash. It makes much more sense to snack on something that has more protein in it, because it will stay with you longer. So what can you snack on that has a good amount of protein?
A serving of hummus has 7.9 grams of protein per serving. Make sure to eat it with celergy or carrots instead of pita or crackers in order to avoid extra processed carbs and to up your vegetable intake.
Another suggestion would be a serving of greek yogurt (with or without fruit already in it) with berries. The greek yogurt itself packs a big 17 grams of protein. Add in some extra cut fruit for a big powerful punch of nutrients.
And my favorite, apples and peanut butter. 2 tablespoons of peanut butter has 8 grams of protein and when you spread it over a sweet honeycrisp apple slice, it just melts in your mouth. Make sure to get good peanut butter that doesn’t have a bunch of added crap in it.
So many women refuse to get the protein they need because they think that that is the way to lose weight or that too much protein is bad for them or will make them “bulk up”. But nothing could be further from the truth. Getting the recommended amount of protein is going to keep you lean, help, make bones strong, and usher you into better health as you age. So get to it.