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Lifestyles over 50

Easy Ways to Up Your Protein

One of the most important components of your diet is protein. It’s good for muscle building, strengthening hair and nails, and it’s going to keep your body ticking along. The problem is that whether you are a meat-eater or not, getting enough protein isn't the easiest thing to do, especially if you don't have a taste for protein powders and products.

Whether you are training and looking to build your gains or are simply looking to improve your overall health, you have to figure out better ways to add more protein to your diet. The best place to get it is from food—from this hearty turkey chili recipe to protein shakes. Let’s take a look at all you need to know about easy ways you can boost your protein intake.
  1. Begin your day protein-heavy You want to eat something that sets you up for the morning and the best way to do that is to avoid stomach-filling carbs and focus on things that will first and foremost boost your protein. Think about adding protein powders to shakes, or focus on food with Greek yogurt, eggs, and cottage cheese. Dairy, eggs, and meat are all great, but so are shakes if you can’t stomach food so early.

  2. Put protein first When you are meal planning for the week, putting protein on the metaphorical plate first is the best thing you can do—especially when focusing on building protein first. Pick your source wisely, whether you choose veggie options like beans, tofu and pulses, or go for the meat options like chicken and beef. Aim for at least 30g of protein per meal, then add your carbohydrates and veggies.

  3. Add your dairy Dairy is rich in protein and so is yogurt, especially if you stick to Greek yogurt and full-fat milk options. You could have milk before bed to improve your protein options. Dairy is also packed with essential nutrients that can help you feel more than satiated before you go to sleep. The best part is that dairy options are also super healthy—so high in protein, too!

  4. Don't forget your snacks High-protein snacks are an actual thing and you don't have to lean on specially-made protein bars and chips. You can add jerky to your daily snack list and make sure you are getting more than enough protein. You can even add cheese snacks and hard-boiled eggs, and you can add powder to custard and jelly if you have a sweet tooth.

Taking the time to plan your food properly will really help with your desire to add more protein to your diet. All you need to do is figure out how much protein you actually need and go from there. Once you have that figure, you can build your meals around your protein intake and have muscle-building success.