This ultimate guide will teach you everything you need to know about protein and how to integrate more of it into your daily diet.
The Benefits of Protein
Loading up on protein provides a long list of advantages:Build Muscle and Strength
Protein provides the building blocks for muscle growth and repair. Getting adequate amounts, especially when strength training, will help maximize muscle building results.Support Weight Loss
Protein is the most satiating macronutrient, keeping you feeling full and reducing overall calorie intake. Eating more protein can boost metabolism and fat burning as well.Improve Metabolism
The thermic effect of protein is higher than carbs or fat, meaning your body burns more calories digesting protein than other macros.Reduce Hunger and Appetite
Protein slows digestion and suppresses ghrelin, the hormone that stimulates appetite. This leads to reduced hunger and cravings.Enhance Heart Health
Replacing refined carbs with protein can lower blood pressure and reduce the risk of heart disease.Strengthen Bones
Protein is needed to build and maintain bone density and strength as we age.Boost Immunity
Many proteins provide amino acids that support the manufacturing of antibodies and infection-fighting cells.Protein Basics
Before boosting your protein intake, it helps to understand what protein is, how much you need, and the best sources to focus on.What is Protein?
Protein is a macronutrient made up of amino acids that are strung together in chains. It performs a variety of roles in the body including building and repairing muscle and bone, making hormones and enzymes, and supporting the immune system.Complete vs Incomplete Proteins
Complete proteins contain all nine essential amino acids that we must get from food. Incomplete proteins are missing one or more. Animal proteins tend to be complete while plant-based proteins are often incomplete.How Much Protein Do You Need?
Most people need around 0.8-1 gram of protein per kilogram of body weight or about 10-35% of total daily calories. Athletes, bodybuilders, and older adults may need more.Good Sources of Protein
Lean meats, fish, eggs, dairy, legumes, nuts, seeds, and protein powder are all great options. Focus on nutrient-dense complete proteins whenever possible.Protein for Breakfast
Many people skimp on protein at breakfast, missing out on an opportunity to energize their day. Getting a good hit of protein first thing in the morning offers several perks:Protein-Packed Breakfast Ideas
Great high-protein breakfast choices include:- Greek yogurt with nuts and berries
- Eggs with turkey bacon and oatmeal
- Protein smoothies with protein powder
- Cottage cheese with avocado toast
- Benefits of Eating Protein in the Morning
Eating protein for breakfast can:
- Set you up to make healthier choices all day
- Keep mid-morning hunger at bay
- Boost focus and mental clarity
- Increase satiety and fullness
- Kickstart muscle repair and growth
- Protein Breakfasts for Vegetarians
Vegans and vegetarians can enjoy protein-rich breakfasts too:
- Tofu scramble with veggies
- PB&J protein smoothie
- Oatmeal with nuts, seeds and soy milk
- Bean and veggie burrito
Protein for Lunch and Dinner
Incorporating a serving of protein into lunch and dinner ensures your body has a steady supply to power through the day.Simple High-Protein Lunch Recipes
Easy lunch ideas with protein include:- Tuna salad lettuce wraps
- Roasted chicken and veggie bowl
- Egg salad sandwich
- burrito bowl with beans, rice, salsa and guacamole
- Satisfying High-Protein Dinner Recipes
Great high-protein dinners include:
- Sheet pan salmon with broccoli
- Ground turkey lettuce leaf tacos
- Grilled chicken with quinoa and asparagus
- Lentil shepherd's pie
- Complementary Proteins for Vegetarian Meals
Protein Snacks
Strategically timed protein snacks help sustain energy levels and muscle building.Best Portable High-Protein Snacks
Great on-the-go protein snacks include:- Protein bars or shakes
- Single-serve packets of nut butter
- Cottage cheese cups
- Hard-boiled eggs
- Edamame
- Jerky
- Trail mix
- Protein-Rich Snack Recipes
- Nut butter
- Oats
- Seeds
- Dried fruit
- Protein powder
- Timing Your Protein Snacks
Have a protein-rich snack:
- Before and after a workout
- Mid-afternoon when energy crashes
- Whenever hunger strikes between meals
Protein Powders and Supplements
Protein powders and supplements can provide a nutritional boost when needed.Types of Protein Powder
Whey and casein (dairy), egg white, soy, pea and hemp proteins are all common options. Choose based on goals, dietary needs and taste preferences.When to Use Protein Powder
Add extra protein via shakes, smoothies or recipes when:- It's hard to meet protein needs through whole food sources alone
- Increased protein is needed pre- or post- workout
- You are cutting calories for weight loss
- You follow a plant-based diet
- Other Protein Supplement Options
High-Protein Diet Plans
If you want to go all in on upping protein, specialized diets like Atkins and Paleo emphasize protein-rich foods.Sample High-Protein Weekly Meal Plan
A sample high protein day might look like:- Breakfast: Greek yogurt with berries and almonds
- Lunch: Grilled chicken salad
- Dinner: Salmon with roasted Brussels sprouts Snacks: Cottage cheese, protein shake
The Atkins Diet
Atkins minimizes carbs and emphasizes protein and healthy fats at every meal. Phases start very low carb then gradually increase.The Paleo Diet
Paleo mimics the diets of early hunter-gatherers focusing on lean meat, fish, eggs, veggies, fruits, nuts and seeds. It cuts out processed foods, sugar and dairy.Potential Drawbacks of High-Protein Diets
High protein diets may lead to malnutrition, kidney issues, calcium loss, and unpleasant side effects like bad breath if taken to the extreme. Moderation is key.Maximizing Muscle Growth
Strength training paired with proper protein intake equals muscle growth.Protein and Resistance Training
Consuming protein prior to and after lifting weights provides the amino acids muscles need to repair and rebuild bigger and stronger.Post-Workout Protein Intake
Taking 20-40 grams of protein within an hour after training replenishes depleted protein stores needed for muscle protein synthesis.Protein Supplements Pre- and Post-Workout
Many fitness enthusiasts use whey protein shakes before and after resistance training to optimize results.Protein for Special Populations
Protein needs differ depending on age, activity level and overall health.Protein Needs for Athletes
Athletes need more high-quality protein to replace glycogen stores and repair damaged muscle:- Endurance athletes: 0.5 to 0.8 g per pound
- Strength athletes: 0.7 to 0.9 g per pound
Protein Recommendations for Vegans and Vegetarians
Getting complete proteins is more challenging for plant-based eaters who may benefit from:- Combining incomplete vegetable proteins
- Supplementing with soy, hemp or pea protein powder
- Eating quinoa and buckwheat
- Consuming more legumes, nuts and seeds
The Role of Protein in Weight Loss
Since protein is satiating, it can curb overeating that leads to weight gain. High protein diets promote safe fat burning.Protein Intake for Seniors
Seniors need extra protein to protect muscle and bone mass as aging leads to loss of both. Experts suggest doubling RDA protein intake after age 65.Protein-Rich Foods to Stock Up On
Fill your fridge and pantry with these protein-packed foods:Lean Meats
Choose lean cuts of beef, pork and lamb along with skinless poultry. Grass-fed and organic is best.
Fish and Seafood
Cold-water fish like salmon and tuna provide anti-inflammatory omega-3s. Shellfish, shrimp and scallops are high in protein too.
Eggs and Dairy
Eggs and Greek yogurt contain quality complete proteins. Cottage cheese and milk provide protein too.
Eggs and Greek yogurt contain quality complete proteins. Cottage cheese and milk provide protein too.
Beans, Legumes and Soy
Kidney beans, chickpeas, lentils, black beans and soy foods like tofu and tempeh pack a protein punch.
Kidney beans, chickpeas, lentils, black beans and soy foods like tofu and tempeh pack a protein punch.
Nuts and Seeds
Almonds, walnuts, pistachios, pumpkin seeds, chia seeds and nut butters are all protein-rich choices.
Almonds, walnuts, pistachios, pumpkin seeds, chia seeds and nut butters are all protein-rich choices.
Tips for Adding More Protein
If you need more protein, try these tips:- Eat Protein at Every Meal: Include a quality protein source at breakfast, lunch and dinner.
- Choose Nutrient-Dense Proteins: Emphasize lean and unprocessed forms of protein like egg whites vs sausage.
- Get Creative in the Kitchen: Find ways to add extra protein to meals with tofu, beans, Greek yogurt, nuts, seeds and protein powder.
- Don't Forget Your Veggies: Pile veggies high with protein dishes to balance out the meal.