5 simple ways to increase your protein intake

If you’re looking to stay fit and increase your gains, it’s vital that you’re getting enough protein into your system. Protein is an essential part of your diet and gives your muscles all of the necessary components and nutrients needed to grow and repair. If you’re struggling to get enough protein in your diet, here are some top tips that will help you out. 

1. Eggs for breakfast 

Many people often turn to carbohydrate-based foods for breakfast such as cereal, toast and oats. While these are all good sources of energy that will keep you going until lunch, they won’t up your protein intake. Breakfast is an important meal and replacing your cereal with things like eggs will give your body some much-needed protein so your muscles can repair from the previous day’s workout and prep for the next gym session. 

2. Add nuts 

Nuts are a great source of natural protein and also contain a number of healthy oils and vitamins that will give your body a boost. If you’re trying out new recipes or you simply want to add an extra boost of protein to your meals, add a sprinkling of chopped nuts to your dish. Things like peanuts, almonds and cashews are all good choices. 

3. It’s all about portions 

Believe it or not, less is more when it comes to protein. People often make the mistake of going all day without any protein and then eating their body’s weight in chicken after finishing at the gym. Unfortunately, much of that will be wasted as the body can only absorb a certain amount of protein per sitting because the small intestine needs to regulate the number of amino acids passing through your body. To get the most out of your protein, try spacing it out and eating several portions throughout the day. 

4. Snacking is good 

The word snacking is seen by many in the health world as taboo but you don’t need to feel guilty as long as you’re choosing the right snacks. If you work out a lot, odds are you’ll feel hungry more often as your body needs more energy to repair. High protein foods such as peanut butter, boiled eggs, cheese and Greek yoghurt are all great snacks that will keep the hunger at bay and increase your protein intake. 

5. Have a shake 

If you’re struggling to squeeze enough protein into your meals or you simply don’t have the time to cook protein-rich meals, a supplement shake can really do the trick. There are a lot of great protein shakes out there, including vegan options, that are perfect to have alongside a meal and will give you an extra boost of protein.