How To Easily Increase Your Protein Intake For Muscle Growth
- Protein Importance: Getting enough protein is vital for your health, with a recommended daily value of 50 grams. However, many researchers suggest that more might be better, as high protein intake can aid weight loss, muscle growth, and overall health.
- Protein Needs: The recommended daily protein intake varies by age and gender. For example, children under four need 13 grams, while men aged 19 and over should aim for 56 grams. Generally, 10 to 35% of daily calories should come from protein.
- High Protein Diets: Be cautious about high protein diets like Atkins or ketogenic diets, as they may not work well in the long term. Focusing solely on protein and fat can lead to nutrient deficiencies and side effects like fatigue, dizziness, and constipation.
- Increasing Protein Intake: You can increase your protein intake easily by:
- Eating your protein source before starches to control appetite and metabolic rate.
- Snacking on cheese for a healthy protein boost.
- Swapping cereal for eggs to stay full longer.
- Adding chopped almonds to your meals for extra protein.
- Choosing Greek yogurt, a rich source of high-quality protein.
- Ensuring each meal contains 20-30 grams of protein.
- Leaner Cuts and More: Selecting leaner cuts of meat and slightly larger portions can up your protein intake while potentially lowering calorie intake. Peanut butter, lean jerky, and cottage cheese are also delicious high-protein options to consider.
So, there you have it – a quick breakdown on how to increase your protein intake for muscle growth and better health.