Getting the protein, you require each day can be a lifelong struggle. You may find yourself asking how people do it. Depending on your age, weight, and sex, you’re required to consume a certain amount of protein each day. But what are you supposed to do when you can’t seem to cram that much protein into one day?
How Much Protein Do I Need?
Protein requirements vary based on your age, sex, and weight. The recommended daily allowance (RDA) is an average of .8 grams of protein per kilogram of body weight. To determine how much protein you should be eating, you should multiple your weight in pounds by .36.
That means, for example, someone who weighs 140 pounds should be eating about 53 grams of protein per day. However, eating .8 grams of protein per kilogram of body weight is only the baseline for how much you should be eating to keep your body functioning. In reality, you need much more than that.
If you’re working out frequently, you need to consume more protein to keep your body strong and healthy. If you aren’t consuming enough protein, you won’t add to your muscle mass.
Tips for Increasing Protein Intake
If you’re having trouble consuming enough protein each day, try out these tips and tricks to boost your daily protein levels.
Eat Your Proteins First
To encourage yourself to eat more proteins, always eat your proteins first. That way, if you get full halfway through your meal, you’ll have consumed all of your protein already. This way, you don’t sacrifice any protein because you’re full. However, with this method, you’ll get full before eating any of your sides, which are vegetables in most cases.
To balance out your meal, eat your protein first with intermittent bites of vegetables to not miss out on your veggies’ benefits.
Snack on Cheese
One of the best things to snack on to up your daily protein intake is cheese. There are so many different yummy snack foods, but not many that offer the same protein density that cheese does.
Cheese has about 7 grams of protein per ounce, so eating a few ounces of cheese as a snack can give you a massive boost to your protein consumption.
Eat Lots of Eggs
Another great way to increase protein consumption is to increase the number of eggs you’re eating every day. Instead of eating sugary breakfast cereal, switch to eggs. Three large eggs contain 19 grams of high-quality protein along with many other nutrients that will keep you going throughout your day.
Plus, by cutting out the sugary cereals, you’ll feel better and less bogged down in the morning. Starting your morning out with sugar is never a good idea. If you don’t like eggs, another great breakfast option is oatmeal.
Top Your Food With Almonds
Almonds are another great source of protein. They’re also a great source of magnesium, fiber, and monosaturated fat. Almonds are a great way to add more protein to your diet, as you can sprinkle them over so many different foods, including oatmeal, smoothies, and yogurt.
Try a Protein Smoothie
And finally, if you’re unable to meet your daily required protein intake, you may want to try adding a protein shake or smoothie into your diet. The best way to do this is to use a protein powder at home.
You can make your smoothie with fresh fruits and vegetables and increase your protein intake simultaneously. It’s a great way to add more protein and more healthy fruits and vegetables at the same time!
