Nutrition Challenge – Blog Post Week 2

How to Increase Protein Intake 

For most people, I suspect their new protein goal will be higher than what they are used to Keeping protein high is important for all goals, here are just a few short examples as to why It is the most satiating macronutrient and helps keep you fuller for longer which is important for fat loss. It is necessary to build muscle. It is important for recovery from exercise as well as maintaining healthy bones, as well as hair, skin and nails.  

Regular Protein Feedings 

For a lot of people, their daily protein distribution can look like this: 

 Whereas it's useful to have a more even distribution, like this: 

 Aim for 20g+ of protein per serving Consistent protein feedings are beneficial for regulating hunger levels as well as being more beneficial for muscle recovery and building. How far above 20g per feeding you might need to go is dependent on your protein target.  

Each feeding does not need to be exactly the same, there will still be differences but keeping it more consistent than the first graph is beneficial. This is where being prepared plays a huge role. Make sure you have high-protein foods at home. If you are not going to be eating at home, have you prepared a meal in advance or do you have some convenient protein snacks with you?  

A pre-prepared meal doesn't have to be complicated. Depending on your goals and likes. For example, for lunch it could be as simple as a tuna sandwich, a chicken bagel or a mixed bean salad with a couple of chopped up eggs. 

High Protein Foods 

Breakfast: Often a meal that lacks protein for most people. Pairing protein foods together can be a great way to reach 20g+ 

Lunch: Some people may like to have a smaller lunch whereas others prefer a larger meal at lunch, either way, make sure it's high in protein. These meals don't need to be super complicated or aesthetic, often the basic things work the best! It can be useful to start with your protein source and build from there. Sometimes you need to opt for the convenient option e.g. pre-cooked chicken. 

Snacks: High protein yogurts such as Skyr, 0% Greek or protein yogurts that can be found in most supermarkets are great options for snacks and can be paired with fruit or granola to bulk them up if needed. Protein bars can be handy, but be wary of how high some of them can be in calories.  

Protein milks are also useful snacks, along with protein supplements such as a whey protein shake. Supplements are not necessary but can be a convenient way to increase your protein intake.