how to get more protein

How to Get More Protein Each Day: 5 Effective Tips

Erin Schnittker

Maybe you're lifting weights? Perhaps you're just trying to lead as healthy a life as possible? In any case, you're looking for strategies to ensure that you consume enough protein. 

Fortunately, you've come to the right place. In this article, we're going to discuss not only how to get more protein but protein rich foods and the importance of protein as well. Let's go! 

1. Prioritize Protein Rich Foods

The first thing you need to do is prioritize protein rich foods. These should be worked into every one of your meals. 

Now, what are protein rich foods? They're generally meat and dairy products. However, they can also be nuts, eggs, lentils, quinoa, and a variety of other foods. 

Ideally, protein rich foods will serve as the centerpieces of your meals. However, you could also just use them as supplements to entrees. For instance, you could put almonds in a salad so as to meet your protein needs. 

And, of course, you could also use protein rich foods are side dishes. Drinking milk is also a solid option, though you do have to look out, as milk is high in calories. 

The point is, when preparing meals, you need to do so with protein in mind. Assess the foods that you're working with and determine how much protein they'll contribute to your daily accumulation. If they're low in protein, think about switching things up a bit. 

2. Consider Protein Powders

While it's certainly possible to meet your protein needs with natural foods alone, many people struggle to do so. If you're one of these people, you should consider using protein powders as well. 

Protein powders contain large amounts of protein, all the while being limited in terms of calories, carbs, and fats. They can be mixed into beverages or even cooked into foods. For instance, you can stir protein powder into a shake or bake it into pancakes. 

The best thing about protein powders is how convenient they are. You can throw a scoop in a drink, shake it up, and then down the drink throughout your morning, consuming a good 20 to 25 grams of protein in the process. It doesn't get much easier than that. 

There are a few different types of protein powders available. The most popular type is whey protein, a powder that's mixed with cow dairy. There's also casein protein, another cow product that's said to reduce appetite and increase feelings of fullness. 

There are vegan options as well, including a variety of soy protein powders. You can find these online and in most grocery stores and health food stores. 

Consume a few scoops of protein powder a day and you'll easily meet your protein needs. 

3. Add Protein to Everything

Another tip to help you improve your protein intake is to add protein to everything. In other words, regardless of what you're eating, find a way to increase the overall protein count. 

Now, what does this look like in practice? Let's say that you usually eat toast for breakfast. Toast, in and of itself, doesn't contain a lot of protein. 

However, there are things you could do to toast that would make it more protein-rich. For instance, you could dip it in an egg yolk prior to eating it. Or, you liquify protein powder in butter and then spread it over the toast. 

Doing this with meals throughout the day will ensure that you're getting ample amounts of protein, all the while allowing you to still eat the foods you want to eat. 

4. Go Nuts

As was noted above, nuts are high in protein. And unlike other protein-rich foods, they don't need to be prepared or preserved. You can literally carry them around with you throughout each day. 

Then, whenever you're hungry and need a snack, you can reach into your bag and grab a handful of them. You'll not only get the energy kick that you need but additional protein as well. 

You can also incorporate nuts into different foods that you eat. For instance, you could put pecans into your salads; you could put almonds in your ice cream; you could even put peanuts in your cookies. 

Make nuts your go-to food, and you're sure to be getting ample protein on a regular basis. 

5. Track Your Protein Intake

Our last tip for ensuring that you get enough protein is to track your protein intake. Look at the labels for each food that you eat and record how many grams of protein you're consuming with each food. It's really as simple as that. 

Of course, doing this on a regular basis can be a bit of a pain. Fortunately, there are tools available to help simplify the process. The most helpful of these tools are nutritional phone apps. 

Apps like MyFitnessPal allow you to record each food that you eat throughout the day. These apps contain nutritional databases for these foods, and thus do all of the math for you. Just enter your specific food into the app and it will automatically show you much protein you consumed. 

You can also use these apps to preplan meals. This way, you'll know exactly what you need to eat in order to meet your protein needs. 

That's How to Get More Protein

And with that, we've discussed how to get more protein. Work some of these strategies into your everyday life and, without a doubt, you'll see your protein levels rise. 

On the hunt for similar info? Need help building muscle or losing weight? Garcia Weight Loss & Aesthetics Centers has you covered. 

Check out some more of our blog posts right now! 

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signs you need more protein

8 Common Signs You Need More Protein in Your Diet

Erin Schnittker

Around 16% of people in the U.S. avoid smoking, have a healthy body weight, and get enough exercise. However, many people aim to live healthier yet fall short in some areas.

For example, many people fail to consume enough protein. Yet, protein is a vital part of a healthy diet. When you don't consume enough protein, you might see a decrease in your metabolism and other negative consequences.

So what are some of the signs you need more protein? If you're wondering about this, you can learn with the help of this guide. Here are eight common signs. 

1. Loss of Strength

Bodybuilders increase their protein intake to build more body mass because protein is essential for this purpose. Therefore, you risk losing muscle mass if you don't consume enough of it.

Do you feel weaker lately? If you have trouble lifting things or working out due to a loss of strength, it could be a sign that you need more protein. 

You can easily increase protein in your diet by eating the right foods. Here is a list of some of the top foods to add to your diet to get more protein. These are protein-rich foods you can easily add to your daily routine.

2. Problems with Healing

The second sign of a lack of protein is trouble healing. Your body needs the right nutrients to complete all its functions, and one of these is the healing process.

Your body naturally heals itself after you get cuts, burns, or scrapes. Additionally, it also heals after broken bones and other injuries. 

If your body isn't healing as quickly as it once did, it might be due to a lack of protein. If this is the case, you'll want to learn how to get more protein. For example, you could look for the best protein shots to drink daily. 

3. Trouble Sleeping

Your brain controls your sleep habits and patterns, and getting enough sleep is essential for your health. So if you can't fall asleep at night or stay asleep, you'll want to determine why this is happening.

One cause of this problem is a lack of protein. When you consume protein, it contains amino acids. Amino acids are critical for your sleeping schedule as they turn into melatonin.

Therefore, you can see the importance of protein in your diet. Failing to get enough of it can result in many health issues, including sleeping. 

4. Weight Gain

Consuming protein is also essential for your weight. When you eat foods that contain high levels of proteins, you feel full, which might help you reduce your snacking.

If you don't consume enough protein, you'll likely reach for sugary, sweet snacks to satisfy your cravings. As a result, you might gain weight and experience problems with losing weight.

The consumption of protein also affects your metabolism. With enough protein, your metabolism increases and functions better. Without enough, your metabolism slows down, making it more difficult to lose weight. 

So if you're experiencing problems with your weight, you might want to turn to protein to see if it helps. 

5. Fatigue

As stated above, if you're having trouble sleeping, it could indicate a lack of protein in your diet. Another common symptom is fatigue. 

Do you feel tired all the time? If you have no energy or motivation, your body might be telling you that it needs protein. 

You will feel more tired if you begin losing muscle mass and experience a decreased metabolism. You'll also feel tired if you're not getting enough sleep.

Therefore, fatigue is a secondary effect of a lack of protein. If you want to solve this problem, try taking protein supplements or changing the snacks you eat.

When your body begins receiving enough protein, you might see an improvement in your energy level. 

6. Weak Hair and Nails

Did you know that proteins also affect your hair and nails? Your fingernails and hair require proteins for strength. So one of the top benefits of protein is nice hair and nails. 

When you don't consume enough protein, you might notice thinning hair. Hair needs enough protein for it to grow well, shine, and look good. Your fingernails also require protein for strength.

Therefore, a sign of a lack of protein is thinning hair. Another sign is weak, brittle fingernails. If you notice these signs, you should respond by increasing your protein. 

7. Mood Issues

Your brain health relies on the nutrients you put in your body, and your brain health can suffer without the necessary nutrients and vitamins. Therefore, when you fail to consume protein, you might notice mood swings.

The brain has trouble regulating itself when starved of vital nutrients. As a result, your brain can't function properly. This issue is what leads to trouble sleeping, but it also leads to mood swings.

If you feel moody, angry, or depressed and don't understand why, this could be the reason. 

8. Feel Hungry

Finally, feeling hungry all the time is another sign that your body needs more protein. Protein is one of few nutrients that help you feel full and content after eating. 

When you don't eat enough of it, your body tends to crave food. Unfortunately, a lack of protein in your body tends to cause people to crave the wrong foods.

You'll likely crave sugary things, such as soda, cookies, or chocolate, and these foods do not offer the protein your body needs. 

Look for the Signs You Need More Protein

Consuming protein is vital for your health. If you don't get enough, you'll definitely see some of these signs telling you that you need more protein. When you notice these signs, it should trigger a response to increase your protein intake.

You can consume more protein through the right foods and supplements. If you're interested in protein supplements, check out our products.

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high protein snacks

Feel Full for Longer: 11 Delicious High Protein Snacks

Erin Schnittker

Did you know snacking can help prevent you from overeating? Regulate your blood sugar level and mood by snacking on protein. If you want to learn about the importance of protein, keep reading.

In this guide, you’ll learn about how to consume high-protein snacks. There are a number of different snacks you can bring to work. Avoid late-night binges or low energy levels by snacking on protein.

Ready to learn more? Keep reading.

1. Begin Consuming Smoothies

Have you ever taken a smoothie to work with you? You could add a few different supplements to your smoothie. Try blending up spinach, peanut butter, and protein powder.

Consuming a smoothie during the day is an excellent way to get more protein in your diet. Try a few different flavors to determine your favorite type. 

Some people prefer green smoothies while others like fruit smoothies. 

2. Have You Tried Jerky?

Jerky is meat that’s cut into strips and dried. The fat usually gets trimmed off, making it a great snack.

Jerky contains a lot of protein. Try salmon, turkey, chicken, or beef jerky. Store-bought versions tend to get filled with artificial ingredients and sugar. Make jerky at home. You have more control over the ingredients.

3. Make Delicious Trail Mix

Combine your favorite nuts and dried fruits to make a yummy trail mix. Some people will throw in some dark chocolate chunks, as well. Trail mix usually provides you with a couple grams of protein in a small serving.

Increase the protein in your trail mix by adding more almonds or pistachios. These nuts have a higher content of protein compared to cashews or walnuts.

Dried fruit and nuts are caloric. You should eat a handful for your snack.

4. Rolled Ham or Turkey

Need a quick protein snack? Try rolling up slices of turkey or ham. You could even sneak in a pickle or sliver of cheese. These are yummy snacks that don't contain the carbs and calories from bread.

You will improve your blood sugar levels and regulate your appetite. Make sure you look at choosing a low-sodium deli meat option when shopping at the grocery market.

5. Create a Yogurt Parfait

Greek yogurt’s filled with protein, making it an excellent option for a fruit parfait. Add Greek yogurt to your takeaway container. Fill it with fresh fruit and sprinkle some nuts over the parfait.

Greek yogurt also contains a lot of calcium, which benefits bone health.

6. Yogurt Dip With Vegetables

Another excellent snacking option is cut-up vegetables. Vegetables don’t have a ton of protein, but you could increase the protein by adding a yogurt dip. Yogurt dip will get made from fresh herbs and Greek yogurt.

Try making a yogurt dip in a big batch. You can place it in smaller containers to grab and go when necessary.

7. Don’t Forget Canned Tuna

Tuna's an excellent and healthy snack, containing many grams of protein. Also, tuna has omega-3 fatty acids, which promote good brain health.

You could mix up a can of tuna with a bit of ranch or mayo. Bring some rice crackers or vegetables for the side.

8. Try Boiling Some Eggs

Eggs will provide you with the most nutrients your body needs. They have trace minerals and tons of B vitamins.

Boiled eggs are also versatile, making them a portable snack for when you’re on the move.

Try cooking a dozen eggs at the beginning of the workweek. You can quickly put them in a baggy when you head out the door.

You'll feel fuller for a more extended period. You can lessen the chances of snacking on a bunch of unhealthy treats.

9. Peanut Butter and Banana or Celery

Some people love to spread peanut butter on celery. This is a yummy and healthy snack filled with a good amount of protein from the peanut butter. You could also try out almond or cashew butter instead.

Another option is to put peanut butter on banana slices.

10. Energy Bites for the Win

Energy bites are easy to make at home and provide a high-protein snack. You can combine things like nut butter, seeds, and oats. Some people will also add some chunks of dark chocolate to their energy bites.

Energy bites don’t need to go into the oven. You can stir the ingredients together, round them into little balls, grab them and go.

Try a different flavor each week. You can sweeten them with maple syrup, or add unsweetened coconut flakes. 

11. Have a Piece of Cheese

Cheese is a healthy and quick snack. It’s a top source of selenium, phosphorus, and calcium. But it’s also high in protein. A slice of cheese will help fill you and make it easier for you to wait until your next meal.

Choose a reasonable portion for your cheese snack. Try one or two ounces because cheese is high in calories.

Learning how to curb cravings will help you maintain a healthy weight. Learn how to curb your appetite if you find the weekends a challenge.

Consume High-Protein Snacks More Often

Did you find this guide helpful on high-protein snacks? It would help if you tried making energy bites at home with nut butter, oats, and seeds. Try to boil eggs for the workweek and portion out cheese slices.

Protein snacks will help regulate your blood sugar, helping to prevent a binge on junk food later.

Try different protein snacks or diet supplements. Check out some of our helpful weight loss products today.

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