You know protein is the most important macronutrient, especially if you have a fat-loss goal. But some days (or all the days) you struggle to eat of 1g per pound of bodyweight. How do you hit your target consistently so you can crush your goals? I’ve got 4 tips for getting more protein!

 

 

But first…why protein?

Dietary protein serves three purposes that are relevant to your goals. First, protein is the most necessary macronutrient for building muscle (specifically the amino acid leucine). Eating a full serving of protein triggers muscle protein synthesis (MPS). A full serving is about 25-30g of animal-based protein and 35-40g of plant-based protein. Which means those 10g “protein bars” and handfuls of almonds aren’t cutting it. And just like you can’t eat more protein alone and expect to gain muscle, you also can’t strength train your way to more muscle if you’re not also getting enough protein. The reason why you want to build muscle when you have a fat-loss goal is because lean muscle is your body’s oven that burns calories for you all day long. Plus, muscle is what gives your body curves and shape that keep you looking good!

The second purpose protein services is satiety. Protein is filling. If you start your meal with protein (rather than bread or chips), you’ll eat less overall. And third, protein is the most thermic of the three macronutrients. That means you burn more calories digesting protein than you do digesting carbs or fat. For every 100 kcals of protein you eat, you burn about 30 of those in digestion! It’s only about 15 kcals for carbohydrates and hardly none for fat. A study confirmed that when women overate protein, they not only didn’t gain weight, but they actually lost body fat!

 

Timing Matters!

You’re aiming for 1g of protein per pound of body weight but you can’t just eat that all in one meal (nor would you want to!). To maximize MPS, you need a full serving about every 3 hours. Let’s get into the 4 tips for getting more protein so you can make that happen.

 

Tip 1. for Getting More Protein: Supplement

Get a delicious vanilla or chocolate protein powder for making smoothies or adding to oatmeal, overnight oats, or yogurt. Here’s the one I love. Get an unflavored, unsweetened protein powder, like this pea protein, for mixing into soups, stews, sauces, curries, and other savory dishes. If you need protein on the go, grab some protein shakes and/or bars.

 

Tip 2. for Getting More Protein: Make Ahead aka Meal Prep

You probably get plenty of protein at dinner because you’re eating fish, chicken, or meat. These aren’t just for dinner! Cook and extra serving at night and have it for lunch the next day. Another option is to make a big batch of chicken (or your favorite protein) for lunches for the week. Make hard-boiled eggs, scrambled eggs, breakfast casserole, or egg bites for breakfast for the week.

 

Tip 3. for Getting More Protein: Stock Up on Fast Easy Protein

Add these to your weekly grocery list: canned tuna, canned salmon, plain Greek yogurt, pre-cooked chicken (NOT rotisserie), tempeh (plant-based soy that’s better than tofu and can be eaten right out of the package). Buy anything that takes cook-time, effort, and decision-making out of the equation so you have no excuses!

 

Tip 4. for Getting More Protein: Top off with the Extras

Stock up on nuts (almonds, macadamia, cashews), seeds (pumpkin, sunflower, hemp, chia, ground flax), nut butters, grains (quinoa, amaranth, teff), legumes and beans, and nutritional yeast. While these won’t stand alone as your main protein source in a meal, you can add these to whatever dish you’re already having for for added protein, omegas, and micronutrients.

 

My best advice for hitting your daily protein target is to eat 3 meals (breakfast, lunch, and dinner) plus a smoothie. I love a post-workout protein smoothie. But remember, even on days you’re not working out, you still need the same amount amount of protein. Never eat less protein on a “rest day” because that’s when the recovery and rebuilding process is happening. And with these 4 tips for getting more protein, you’ll have no trouble staying on track every day!

 

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