How can I eat more protein during the day?
At times it can seem like a minefield when you start looking into nutrition and food choices, macro nutrients, micronutrients, all combined with sometimes misleading advertising advocating the ‘health’ benefits of particular products…. All a bit much right?
Plus from personal experience it can be difficult at times to keep your protein levels up without blowing out your fats and/or carbohydrate intake.
Who else has done this before? Me for one!
The one obvious way is to consume protein shakes, but some people prefer to eat their protein, or shakes may not agree with others plus it is another major effort in itself to look through the mammoth amount of protein shakes to find the best quality and one that suits the needs of the individual.
So, with that in mind what are other options to get quality protein into your diet without the complications?
1. Eggs. Despite their bad rap, eggs are a fabulous source of protein as they contain all of the essential amino acids the body requires. They can be great to throw into a salad, to have as a snack or post work out. Try to purchase free range organic eggs.
2. Lean meat is another great option as it has the required amino acids and contains other nutrients as well. Always opt for quality cuts, that are minimally processed and when possible purchase organic produce and grass fed when it comes to beef.
3. Fish is also another great option for including protein into the diet, plus you also receive healthy fats.
4. Dairy products also contain various amino acids and can be found in milk, cheese and yoghurts. However avoid consuming too much dairy due to the higher fat content and lactose.
5. Nuts and seeds including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, hemp seeds, chia or walnuts all contain various amino acids. Hemp in particular contains all essential amino acids. Just be cautious as to how much you eat, because nuts are high in fat.
6. Legumes and beans, for example pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans are all great sources of amino acids.
7. Grains such as quinoa, buckwheat and rice contain various quantities of protein
8. Tofu, tempeh, and other soy protein products contain all the essential amino acids.
9. Quorn (Mycoprotein). Quorn is made by growing a certain kind of fungus in vats and turning it into meat substitutes that are packed with complete protein.
10. Ezekiel Bread – contains wheat, barley, beans, lentils, millet, and spelt.