PROTEIN! How do I eat more?

Are you struggling to eat more protein in your diet? It is probably one of the hardest macronutrients to eat the right amount of each day especially when you start training plus people are always not aware of the benefits of eating protein in every meal.

1. BENEFITS OF PROTEIN:

• Helps with muscle recovery after exercise

• Keeps you fuller for longer as opposed to carbs or fatty foods
• Helps you become leaner and build muscle
• Gives you more energy throughout the day
• Low in fat

2. Here are 10 simple ways to help you add more protein to your diet:

### Add Greek Yoghurt

Rich protein source, even just one serving can add about 18 grams of protein into your day.

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Prep Meat Strips

Preparing and cooking extra portions of meat or plant based protein, like chicken or fish is such a useful way to add to your meals throughout the week, it will also save you some money!

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Have Nuts Handy

Have a small tupperware of nuts on you if you're at work or on the go, even just a handful can add 4 grams of protein to a meal. They are also handy for adding to yoghurt, salad, breakfast or porridge.

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Add Beans to Anything

Beans are full of fibre and can average around 15 grams of protein per cup.

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Choose Quinoa Over Rice or Pasta

The seed in quinoa adds about 8 grams of protein per cup and you can substitute this with your rice and pasta.

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Eat Hard Boiled Eggs

Pre-cooked eggs are a great snack or addition to a meal such as a lunch salad. One hard-boiled egg can pack in 6 grams of protein.

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Mix in Seeds

A very easy way to add protein to your diet, add seeds such as hemp, chia, or flaxseed into smoothies, porridge or yoghurt. Two tablespoons can add around 3.5-6 grams of protein to your food.

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Give Peas a Chance

Did you know, one cup of peas contain 8 grams of protein?!

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Try Edamame Beans

Ever tried edamame beans? They are really tasty and packed full of protein! One half cup contains 9 grams of protein, bonus they are one of your omega-3 fatty acids.

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Make Protein Pancakes

Try making pancakes but substituting the bad stuff! A healthier version includes, oat flour, egg whites and protein powder, you can even add berries and bananas for your sweet fix!

## The Bottom Line

Increasing your protein intake doesn't have to be complicated. Start with one or two of these simple swaps and gradually build up your protein consumption throughout the day.

If you need any further advice, please don't hesitate to contact us! We hope that you have learnt something from this blog, and this has given you some great advice to help with your protein intake.

Simply email info@tphealthfitness.com for more information on our programmes and what we can do to help you with your health and lifestyle.

TP Health and Fitness Ltd