Did you know that 1 in 3 Americans over the age of 50 don't get enough protein? Harvard Health recommends that protein intake for sedentary adults should be, at minimum, equal to 0.36 times their body weight in pounds, and despite the recent wave of high protein snack foods, including chips, ice cream, and bars, most aren't meeting that number.
If you're an athlete training each day, you're likely well aware that you need plenty of protein and keep these foods on your radar. Protein may be an afterthought for those not engaged in so much physical activity, but it shouldn't be. Protein is an essential building block for the human body, vital for muscle and bone, yes, but also for teeth, hair, and nails. Proper protein intake also supports hormonal balance, digestive enzymes, and plenty of other functions.
So how can you be sure to get enough protein into your diet? You don't have to cook up a steak every night or gulp down protein shakes between meals. Here are some tips to make it easy.
Switch to Greek yogurt.
While all dairy yogurt contains some protein, the protein content of Greek yogurt is especially impressive. Depending on the brand, one serving (½- ¾ cup) will provide 20 grams—all of that without even turning on the stove. Feel free to mix in some peanut butter or protein powder for an extra kick of protein.
Stick with dairy milk.
If you're drinking alternatives to dairy milk but aren't lactose intolerant or otherwise allergic, you may be missing out on a great protein opportunity. While almond and oat milk contain a measly couple of grams of protein, 1 cup of milk provides 8 grams. Consider that when ordering a latte or pouring a bowl of cereal.
Incorporate protein powders into your sweets.
There are so many delicious flavors of protein powder available these days, like Biotics Research Metabolic Biome Plus Chocolate and Vanilla. Get creative or look online for dessert recipes that incorporate a protein boost so that your treat can work for you.
Keep protein-rich snacks around.
When you just need a quick bite, it can be easy to grab whatever is closest. Support your body by making sure that it's easy snacks with a hit of protein, like cheese sticks, hummus, nuts, or jerky.
Aim to get protein at every meal.
A daily intake goal of 60+ grams of protein may seem daunting, but including small amounts throughout the day makes it a lot more manageable. Try to incorporate at least a bit into every meal and snack you have throughout the day, and you won't feel overwhelmed trying to get all your protein in at once when dinner rolls around. You'll also have more energy and fewer cravings throughout the day.
If you're looking to better support your body through proper protein consumption, check Agape Nutrition's wide range of protein powders and products, including plenty of vegetarian and vegan options.