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6 Simple Ways to Sneak More Protein Into Your Diet
The amount of protein each person needs to perform at their peak varies, but most men and women need between 46-56 grams a day to thrive. If you’re more active than the average person due to your job or fitness routine, you are going to need more.
While severe protein deficiency is relatively uncommon in the United States, certain groups of individuals are at a greater risk. Vegetarians, vegans, and dieters who are limiting their daily caloric intake need to pay closer attention to their protein consumption, as well as bodybuilders and athletes.
We know that life gets busy, so we put together some tips on working lean, healthy into your diet without having to try too hard:
1. Swap out white rice with healthy grains
White rice has very little nutritional value. If you must eat rice, choose brown rice... but other grains like quinoa, amaranth, millet, and buckwheat have a much higher protein content and provide an excellent base for all kinds of dishes. They also tend to have less starch and fewer calories!
2. Add egg whites into your meals
Egg whites are almost flavorless, low in calories, and high in protein with approximately 3.6 grams per serving. Try stirring them into your oatmeal, your cooked grains, or added to sauces and pasta dishes for a sneaky protein boost.
3. Find a protein powder you actually enjoy
Protein powder initially gained popularity in the body building community, and often contains all kinds of ingredients with intimidating names. However, increasing demand in the regular consumer market means there are now all kinds of accessible options that suit the needs of everyday people. Just because your protein powder is simple and clean, doesn’t mean it should taste bad or have a gross grainy texture. Our Vegan Protein is popular with busy moms and athletes alike- it tastes great but also performs.
4. Top everything with nuts and seeds
Sunflower seeds, chia seeds, almonds, and walnuts can be found in almost every grocery store and can easily be added to almost all your meals. A little goes a long way- a tablespoon of nuts and seeds topping a salad, on your cereal, or blended into your smoothie will provide slow-burning, amino acid-rich energy to get you through the day.
5. Switch to Greek yogurt
A lot of the yogurt out there, especially the flavored kind, appears healthy but is actually packed with sugar and contains very little protein. Opt for plain, organic Greek yogurt instead. One serving of nonfat Greek yogurt can provide up to 40% of your daily nutritional value for protein.
6. Blend whey powder into your coffee instead of creamer
Whey powder can make an excellent substitute for creamer in your coffee and add a big boost of protein. Try blending a half scoop of our Grass Fed Whey into your hot or iced coffee for 12g of protein- that covers about 25% of your daily nutritional needs.
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