In fitness, we regularly talk about the importance of protein for the body and all the benefits of its consumption, but when the time comes to prepare a meal, we often lack specific ideas that will achieve the desired protein intake.
These next 4 steps are here to help with that. All you need to do is to make small changes in the choice of food which will be of great help.
Dietary changes that will increase your daily protein intake
By increasing daily protein intake, you will help build muscle and restore them after exercise. You will also accelerate the fat burning process, and you will feel full for a long time after a protein meal.
Give priority to green vegetables
Vegetables are generally full of nutrients and fiber. They therefore help maintain stable levels of blood sugar and help for the proper functioning of the digestive system.
Much of the key minerals and vitamins you need in the day will be found in vegetables. But some of these products are additionally rich in protein, and those are the green vegetables – like spinach, kale, broccoli, peas, lentils.
So try to eat as much as possible from these vegetables as a main meal, but also as a snack in the shape of salads.
Make smart choices with dairy products
Dairy products are an excellent source of calcium and fat that the body needs and, of course, proteins. But standard milk processing often contains a high amount of fat and salt, so it is not high on the list of recommended foods in fitness.
Fortunately, some of them are more convenient for consumption, so with minor changes in the selection of dairy products you can use their nutrients to avoid unwanted ingredients.
Replace yogurt with low-fat cream, and cheese with cottage cheese. This will avoid excessive intake of fat and salt, and increase your intake of protein in the day.
If you use them in combination with other foods, you can also add one hand of nuts for an even greater amount of protein and a better taste.
Replace rice with a protein alternative
Rice is an excellent food supplement and a healthy source of carbohydrates. But if your diet is based on reduced carbohydrate intake, rice can be a problem. The best replacement for rice is the quinoa.
It’s full of protein, and it reminds you of rice in taste and texture, so it’s easy to insert it into regular meals. It also goes well with lentils, which can further increase the daily intake of proteins.
Enrich the oatmeal
Oatmeal is a great breakfast – it gives you energy for the day that follows and is full of fiber. But, unfortunately, it is not a complete protein, as it does not contain all the 9 amino acids that the muscle system needs.
So in the oatmeal add one of your favorite whey protein flavor, which will give you a more beautiful sensation and make a high-protein meal out of it.