If you’re not getting enough protein each day, there are five simple things you can do…
1. Eat Protein For Breakfast
Rather than loading up on the traditional carb-heavy breakfast (think: pancakes, cereal, or toast), opt for a protein-rich breakfast. Not only will you be doing good for your body, you’ll feel more energized throughout the day. (And if weight loss is one of your goals this year, this small habit will help!)
This high-protein breakfast can look like eggs and grass-fed, sugar-free bacon. A blueberry collagen smoothie. Or a scramble with some of the leftover protein from the night before.
2. Add In More Protein-Rich Foods
The most direct (and obvious) way to increase your protein intake is to add more protein to your diet. You can increase your serving of foods like fish, eggs, lean meats, poultry, nuts, beans, lentils, and other legumes.
Need more protein ideas? Read this blog next: Which Types of Protein Should You Be Eating Each Day? Here Are 21 Healthy Ideas
3. Supplement With Collagen
Just one scoop of collagen peptides has 9 grams of protein, and we recommend that people take at least two scoops a day (that’s 18 grams of protein, with just collagen!).
Not only is collagen an essential protein for your body as you age—but it also contains 19 out of the 20 amino acids.
Amino acids are the literal building blocks for proteins and can help repair and build muscle, as well as provide energy and support the immune system. They also help regulate hormones, reduce inflammation, aid in digestion, and improve mood, focus, and memory.
NativeTip: To find out how much collagen you should take each day, read this article next: This Is How Much Collagen You Need Each Day to See and Feel Results
4. During Meals, Eat Your Protein First
One easy trick to get more protein is deceptively simple: eat the protein source on your plate before eating the other food in your meal—especially before starches. If you’re eating a dish that includes a piece of chicken and a roll, go for the chicken first. This way your body will have time to load up on protein before the roll makes you too full to eat anything else. Another great habit shift is to make sure you include at least one high-protein food with every meal you eat. If meat is a regular part of your diet, reach for leaner and somewhat larger cuts of meat.
5. Spread Your Protein Throughout the Day
Spreading out protein consumption throughout the day is important to ensure that your body has a steady supply of amino acids to build and repair muscle. It’s recommended to have around 20 to 30 grams of protein at each meal, and if needed, you can have smaller snacks in between meals to reach your daily protein goal.
