Tips to add more protein to your day

Eating enough protein throughout the day supports muscle repair, keeps you full longer, and helps maintain steady energy levels. How much protein you need depends on your lifestyle, but generally, according to Mayo Clinic, this is how much protein we generally need based on our lifestyle:

Sedentary Adults: 0.8g–1.0g per kg of body weight (0.36g–0.45g per lb).

Regularly Active: 1.1g–1.5g per kg of body weight.

Strength Training/Athletes: 1.2g–2.0g per kg of body weight.

Older Adults (Over 65): 1.0g–1.2g per kg of body weight to prevent muscle loss

More recent research suggests that higher protein intake helps us hold on to more muscle, especially when paired with resistance training. In older adults (ah-hem) the need becomes even more pronounced due to anabolic resistance, where the body requires more protein to achieve the same muscle-building response than it did when we were younger. For these reasons, we aim above these minimum recommendations. We're not just trying to get by - we want to build strength and support our body long-term. (Deane et al., 2024, Nutrients)

This may seem like a lot at first, but once you get an understanding about what the amount of protein you need looks like, you'll be able to figure out how to get it in!

Mixed nuts and seeds bowl as a high protein snack

Why is protein such a "thing" right now?

Well, protein has always been a thing because it's an essential nutrient; however, it's gotten a lot more attention now that we've all been focusing on our health more. There are so many benefits to protein...

• Supports muscle growth and maintains lean muscle mass. It also prevents muscle loss, which is especially important as we age.

• Provides the necessary amino acids needed to repair tissue and aid in recovery after workouts or an injury.

• Helps with hunger, keeps you full longer, and stabilizes blood sugar, which can help support weight management.

• Essential for making enzymes, hormones, and body chemicals that help your metabolism and immune system.

  
  

Easy High-Protein Meals/Snacks

These are some great high protein meal and snack options that are great on the go!

Greek yogurt or cottage cheese with berries

Greek yogurt contains about 17 grams of protein per serving and cottage cheese has 25 grams of protein per serving. Add fresh or frozen berries for antioxidants and fiber. Shoot for the plain versions and sweeten/add flavor. yourself with local honey, berries and nuts or nut butters.

Hard-boiled eggs

Eggs provide around 6 grams of protein each. Boil a batch at the start of the week for a ready-to-eat snack. Mash with avocado for a yummy snack on sourdough bread!

Mixed nuts and seeds

We love making our own trail mix. Almonds, walnuts, pumpkin seeds, and sunflower seeds and brazil nuts (only a few!) offer healthy fats and 5-7 grams of protein per ounce. Portion control is key since nuts are calorie-dense.

Hard cheeses like string cheese

Cheese is a convenient source of protein and calcium. One stick of string cheese has about 6-8 grams of protein.

Roasted chickpeas

Crunchy and flavorful, roasted chickpeas provide about 6 grams of protein per half-cup. You can buy them pre-made or roast your own with spices. If buying premade just check the ingredients list for salt/sugar as that can make these unhealthy quickly!

Energy balls

These are super easy to make with minimal ingredients such as nut butters, oats and seeds. You can add protein powder for extra protein too!

Meatballs

These are a quick and easy snack and filling too! Great cold or hot and super portable. We mix it up with chicken, turkey or beef on a weekly basis. Great for the whole family!

Smoothies

Add a good protein powder with minimal ingredients (We like Naked and Just Ingredients brands). Use your base of choice, you can do plain water or something like Kefir for extra probiotics and protein. Add some greens, berries and chia or flax for extra fiber and of course nut butter!

Try some of these today for a filling, nutrient dense meal and start to reap the benefits of having more protein in your day!

A quick note on protein, fat and carbohydrate sources: check your labels closely. If protein is the highest number on the label, you can be sure that it's an excellent source of protein. If the carbohydrate or fat on the label is a higher number than the protein, it's a better source of that macronutrient. For example, if your "protein" bar has 28 grams of carbohydrates, 15 grams of fat and 10 grams of protein; the higher numbers win, it's a great source of carbohydrates but you can find a better source of protein. Don't allow the fancy packaging to trick you!