Simple ways to include more protein in your diet

You might hear the advice to include more protein in your diet but it feels daunting because what foods have more protein and how do i know how much I need?

Typical recommendations for an adult are .8 per kilogram of bodyweight so if you weigh 150 that would be 68 grams a day.

This is considered a minimum requirement for a sedentary individual.

If you are more active it is suggested to get up to 1 gram per pound of bodyweight.

Adequate protein in your diet benefits you in the following ways.

• Allows you to build and maintain muscle

• Supports a healthy metabolism

• It helps ensure the weight you lose is fat not muscle

• It is a more satiating macronutrient

• It is typically harder to overeat

• Better exercise recovery

• Supports immune system

Here are some ways to include more protein in your diet.

2 eggs + 2 egg whites = 24 grams

⅔ cup greek yogurt = 20 grams

4 oz chicken breast = 20 grams

4 oz ground turkey = 30 grams

Protein powder or protein bar for quick supplement

3 oz canned tuna or canned salmon = 20 grams

Things like collagen, peanut butter, beans, and chia seeds contain some protein but are not complete protein sources.

Quick lesson. Protein is made up of 20 amino acids; 11 of these amino acids are produced by the human body.

For optimal health, we must get the other nine amino acids from foods we eat. These are referred to as essential amino acids. When a food contains all nine of these amino acids, it is called a "complete protein."

Start by tying to include a complete protein source at each of your 3 meals a day, shooting for 20 grams per meal, and at 1 snack as a starting point.