Increasing your protein intake is no easy task without protein powder. If you are finding it hard to reach your daily protein target, in addition to drinking a protein shake in the morning or after a workout, you could try adding protein powder to baked goods, smoothies and in your cooking.
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How to boost your protein intake with protein powder
Some protein powders are very versatile in terms of where you can use them. Unflavored protein powders can be used in a wide variety of recipes in both savory dishes and baked goods. Whereas chocolate and vanilla protein powders should mainly be used in smoothies and sweet baked goods.
Protein powder can be used as a partial substitute to traditional flour. Replacing ⅓ of the flour in a recipe with unflavored protein powder yields great results in terms of mixture consistency, while also eliminating some of the carbohydrates in the recipe and replacing them with pure protein.
Aside from that, smoothies, omelets, pancakes and even some cream soups can make use of a bit of protein powder, in order to make them denser and boost your levels of protein for the day.
- Protein shake for breakfast: is it a good idea
- How much protein do you need in one day
- When should you drink a protein shake? Morning or evening?
Boost your protein intake with protein-rich foods
Protein powder is great, but consuming the bulk of your protein from shakes is not advised by any health and nutrition organization. You should aim that the majority of your protein comes from real food sources and protein powder just be used as a supplement, not a substitute.
Protein-rich foods that you can implement in your diet are eggs, salmon, tuna, chicken breasts, lean beef, almonds, tofu, chickpeas and many others. All of these can be distributed across dishes, as well as between meals and can be used in a good combination with healthy slow-digesting carbs and fat from plant sources.
Despite their high-protein content, you should avoid eating too many red meats like burgers, hot dogs, sausages and more. The main reason for this is the high amount of animal saturated fats and trans fats, which raise your blood cholesterol to higher levels.
Unsaturated fats, on the other side, are very healthy and should be implemented into your balanced diet. They can be found in vegetables and fish like salmon and tuna.
FAQs about daily protein intake
How do I determine how much protein I need per day?
Depending on your activity level, you need anywhere between 1.2 and 2 grams of protein per kilogram of body weight, in order to build muscle. That means if you are an 80 kg man, you would need on average around 160 grams of protein per day, in order to build muscle effectively. Of course, you also need to consume carbs and fats relative to your daily calorie target.
How much protein should I eat per meal?
Studies show that on average our bodies can digest up to 40 grams of protein per meal. It is recommended to stick to that limit per meal and try to distribute your protein intake throughout the day. Keep in mind that between 20 and 30 % of your daily calories should come from protein sources.
User comment about sneaking in more protein
How to Get More Protein Powder
If you’re looking for how to get more protein powder than you currently have in your body, I’m going to show you some simple ways that you can achieve this. This is a very important thing to be aware of as you might not realize just how easy it is to get this out of your protein powder.
One thing that you need to realize about protein powder is that you can’t just simply just dump a spoonful of it in your mouth and then start eating. Sure, it will taste good and it can actually feel good, but this is not the way you should be using it.
Protein powder is an effective supplement
It’s a very effective supplement, but if you don’t know how to use it correctly, you can actually cause more harm to your body than good. If you want to know how to get more protein powder, the first thing you need to do is understand the process better.
One way to learn how to get more protein powder is to just consume the powder straight off of the can. This will provide you with a lot more protein than just eating the flakes on the bag of powder and it will also get your body started immediately on its way to getting more protein.
This is also a much healthier alternative to a lot of people that go on a protein powder diet, as this method will give you more nutrients from your powder than the other methods.
