Getting enough protein in your diet when working out or losing weight can help you support your body in the way it needs while you work towards reaching your goals. You can think of protein as the building block of your muscles. Therefore, when you perform strength training, eating sufficient protein levels will help you retain your muscle mass while encouraging muscular growth. Many studies have demonstrated that eating a high protein diet can aid in developing muscle mass and strength.
One of these studies reports that a sedentary adult should consume 0.8 grams of protein per kilogram of body weight for macronutrients, or 0.36 grams per pound of body weight, to maintain their health. In other words, the average inactive man should consume approximately 56 grams of protein per day, while the average sedentary woman should consume around 46 grams per day.
So what are the best ways to increase your protein intake when exercising?
However, blend the benefits of protein and healthy foods in delicious protein smoothies. Using a protein supplement powder mixed with milk or water for a simple protein shake can be a quick and easy drink post-workout. The best part is, protein powders can be combined in pretty much every flavor smoothie so that you can create your go-to drink with added protein for a post-workout pick-me-up.
Eat More Snacks
As long as you choose nutritious snacks, adding extra protein to your diet is a simple and effective strategy. In addition to chips and pretzels and crackers, everyday snack items have very little protein content.
One cup (30-gram) amount of plain tortilla chips, for example, contains 142 calories but only 2 grams of protein per serving. A 1-ounce (28-gram) serving of cheddar cheese, on the other hand, contains 7 grams of protein, approximately 30 fewer calories, and six times the amount of calcium.
Furthermore, cheese does not appear to significantly raise cholesterol levels, even in persons with high cholesterol. Indeed, some study suggests that cheese may even be beneficial to one’s cardiovascular health.
Hard-boiled eggs are incredibly convenient and should not be overlooked. Experts recommend boiling a large batch in advance and storing them in your refrigerator so you can use them as a quick side dish to accompany low-protein meals. The addition of just a couple of hard-boiled eggs to your salad or as a side to your sandwich can raise your protein consumption by 12 to 14 grams per serving.
Almonds are highly beneficial to one’s health. They are low in digestible carbohydrates since they are abundant in magnesium, fiber, and heart-healthy monounsaturated fat.
The protein content of almonds is also high, with 6 grams in a 1-ounce (28-gram) serving, making them an excellent source of protein compared to most other nuts. Furthermore, even though a serving of almonds has approximately 170 calories, studies have shown that your body only absorbs around 133 of those calories since some of the fat is not digested.
A few tablespoons of chopped almonds can do the trick if you want to enhance your protein intake while adding a little flavor and crunch to your yogurt, cottage cheese, salads, or oatmeal.