We love whey protein, and would recommend that you definitely consider buying some. But nothing beats real food when it comes to boosting your protein intake. There’s only so many protein shakes you can handle in a day. In this article we will look at three tricks for increasing protein intake.
Tip #1 Combine Protein Sources
You are probably aware that Natural Greek Yogurt (fat free) is an excellent source of protein. A 100 grams serving contains 18 grams of protein! There are also 16.9 grams of protein in a 100 grams serving of oats. Well, did you know that you could combine the two? Yes, that’s right. You can mix oats and Greek Yogurt, add some zero-calorie syrup, and suddenly you’ve got a 200 grams meal that contains 34.9 grams of protein!
Toss in some berries (strawberry, blueberry, raspberry etc) and you’ve got an amazing pre-bed snack or breakfast dish! We are aware that this article says “without whey protein” but if you wanted to, you could definitely add a scoop of whey for an extra 30 grams of protein!
Tip #2 Analyse your Current Diet
If you are struggling to hit your protein intake targets then it might be an idea to see which meal is letting you down. The typical Western diet has most of the protein centered around the evening meal. That means that breakfast and lunch are often quite low in protein. This isn’t the case for everyone, but it is fairly common.
Analyse your calorie intake using a calorie counting app such as my fitness pal and you’ll soon identify trends in your diet. Then it’s just a question of adding protein strategically. This approach is superior because it means you’ll be getting adequate protein spread out through the day, rather than all at the same meal.
Tip #3 Pay Attention to the Protein per Calorie Ratio
This last tip is so crucial while you are dieting, and still quite important while bulking. There are some foods that have got an unfair reputation for being high in protein. Peanut butter is a prime example. 100 grams of peanut butter contains 25 g of protein, this is a fantastic ratio.
However, 100 grams of peanut butter also contains 50 g of fat, and 25 grams of carbohydrates. If fat has 9 calories per gram, carbs have 4 calories per gram, and protein has 4 calories per gram, then you would say that peanut butter is actually quite a bad source of protein.
This is because it is so high in fat, 100 grams of peanut butter is 650 calories. With 450 calories coming from fat and just 100 calories coming protein. So a food that is high in protein, is actually not that good of a protein source.
Same thing goes with broccoli. We’re constantly told that broccoli is a good source of protein, but there is only 2.8 grams of protein in 100 grams of broccoli. That means that only 11 calories come from protein, which is about 33%.
Compare that to pork loin, a cut of meat that is often thought of as “too fatty”. But 100 grams of pork loin contains 27 grams of protein and only 14 grams of fat. Out of 242 calories, 108 come from protein. Meaning that pork loin is almost 50% protein. That’s much better than steak (around 33%).
Three Tricks for Increasing Protein Intake Without Whey Protein