September 30, 2022


Its all about the Health

10 Ways To Up Your Protein Intake For Muscle Gain

3 min read

Did you know that the recommended daily intake (RDA) for protein for adults over 18 is 0.8 grams per kilogram of bodyweight? If you’re looking to maximize your workout session, then you should get 1.6 to 2.2 grams per kilogram of your body weight per day.


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In a nutshell:

10 Ways To Up Your Protein Intake For Muscle Gain Did you know that the recommended daily intake (RDA) for protein for adults over 18 is 0. 8 grams per kilogram of bodyweight? Have you tried dipping foods in peanut butter? Or if you like toppings on your meals, then have you considered using protein-rich ingredients like chia seeds and peanuts? Traditional breakfast options like cereal, toast, and breakfast bars sure are convenient. You`d likely get more protein than you would go for a bowl of cereal, a jelly toast, or a fruit smoothie. But if you want to boost your protein intake without making a big turn, then consider swapping your typical sweet breakfast with foods like nuts, yogurt, milk, or nut butter.

Switching up your breakfast to include protein-rich foods could easily increase your protein intake by 15 grams every day, and that`s only in the morning. Old-school snacks like peanut butter are very much still golden these days, especially for people like you who want to maximize your muscle gains. Even an average spoonful of peanut butter is already a great way to get protein on its own. Try snacking on two tablespoons of natural peanut butter with celery sticks, or with a tastier partner, a banana.

A peanut butter snack can add 8 grams of protein to your day. You may also give peanut butter powder a try if you want. It doesn`t taste the same but a quarter cup of it offers around twice the protein dose of a serving of normal peanut butter mix. Have you been told that cottage cheese isn`t pleasant to eat? 3.

Develop a taste for cottage cheese. It`s incredibly high in protein, with just a single cup already offering 23 grams of protein. Also, full-fat varieties of cottage cheese are a good source of CLA, which can support fat loss and result in improved body composition. Alternatively, smaller amounts of cottage cheese are great for snacks in between meals, say, when added to fruit, salads, and smoothies.

A single cup of it contains 8 grams of protein. A single cup of amaranth will give you 9 grams of protein. This is already more than refined grains like white rice, with only 4 grams of protein per cup. 5.

Add flavorless protein powders to your meals and snacks. Yes, protein powders are used to make workout shakes and smoothies. Buy an unflavored, unsweetened protein powder and sneak in a spoonful or two of it into foods like oatmeals, salad dressings, brownies, mashed potatoes, and many more. Also, if you pick a high-quality powder, it`s just as effective in improving your muscle growth and retention as other high-quality protein sources like fish, meat, and eggs.

Protein powder smoothies can get boring. What about protein smoothies made out of whole foods, instead? To top it off, with the right ingredients (e. g. banana, avocado, oats) you can get 20 grams or more of protein in just a single glass.

If you`re having a protein smoothie in place of your breakfast because you need to make haste, then consider including protein, healthy fats, and fiber to ensure you remain full and fueled for the next several hours. On the other hand, if you`re having it as a protein-boosting snack, prioritize including high-protein foods such as silken tofu, greek yogurt, nut butter, chia seeds, and pumpkin seeds.


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