When starting your fitness journey, increasing your protein intake can be a challenging task. According to U.S. News, consuming protein after a workout can help rebuild the muscles that were “damaged” during the workout. Not only that, but consuming protein during the anabolic window (30-60 minutes post workout) can help your muscles absorb the protein more efficiently. That being stated, here are a few tips and tricks to increase your protein intake.
1. Eggs
Eggs are a very easy and convenient way to increase your protein. With 6 to 7 grams of protein per egg, they are a great option when in a rush.
2. Greek yogurt
Consuming Greek yogurt is not only a great option for increasing your protein intake, but also a great option when in a calorie deficit. The average Greek yogurt brand contains about 15 grams of protein and is about 90 to 100 calories per serving.
3. Chicken
Chicken, specifically chicken breast, is one of the best options to help increase your protein. A 3.5-ounce or 85 grams chicken breast contains about 26 grams of protein.
4. Protein bars
If you are in a rush, consuming a protein bar is a great way to help maintain your daily protein intake. According to Forbes, some of the best protein bar brands are Pure Protein, ONE Protein, and Power Crunch. However, our personal favorite is Dotfit.
5. Lentils
Lentils are a great option for increasing protein if you follow a vegetarian/vegan diet. Typically, one cup of lentils contains about 17-18 grams of protein.
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