Ways for Busy People To Eat More Protein
Protein is a structural component of every cell, tissue, and hormone in your body, while carbohydrates and fats provide energy. You can’t live without protein since it’s in every cell of your skin, bones, hair, and nails. Protein also plays a role in the production of enzymes, which are essential for many of the chemical events in your body.
Unfortunately, some people struggle with getting enough protein in their diet, particularly if they have a hectic schedule. But there are ways for busy people to eat more protein to ensure they still meet their dietary needs.
How Much Protein Do You Need?
Before we get into the hacks for adding more protein to your diet, you should know the correct amount your body needs.
Essential proteins are those your body can’t make on its own and need from outside sources, whereas non-essential proteins are those you can make. These proteins undergo a continuous cycle of degradation and renewal while you go about your daily life. Therefore, keeping your body’s protein reserves full is essential for efficient protein production.
Dietary guidelines indicate that adults should consume 0.36 grams of protein per pound of body weight. Based on these calculations, 10 percent of your daily calorie intake should come from protein. Alternatively, you can divide your weight in half to determine the recommended daily protein intake.
What’s on the Menu?
Your “fab five” protein-enriched foods are tuna, skinless chicken breast, Greek yogurt, beans, lentils, and various seeds (pumpkin, squash, sesame, and more). Sadly, it’s difficult to sneak in time to make a chicken breast or use tuna on the go unless you have a meal backpack. Instead, incorporate these healthy options as you juggle various daily tasks.
A nut mix is a handy way to increase your protein intake. One ounce of almonds, for instance, has 6.4 grams of protein, whereas the same quantity of peanuts contains seven grams of protein. Nuts are a great addition to meals and make for a nutritious snack that can keep you going for a while. However, watch your nut intake since they are high in calories.
Pistachios are fantastic with salads, while almonds go well with Greek yogurt or cottage cheese. You won’t have to worry about insufficient protein if you have some in your purse or cupboard.
Spreads made from plants are a healthier alternative to mayonnaise and fatty sauces when creating sandwiches. Hummus provides 1.2 grams of protein per tablespoon, along with a lot of fiber and good fats. Meanwhile, one avocado’s worth of mashed flesh has three grams of protein, making it an excellent protein-rich spread. Almond and peanut butter are good options if you want spreads with a sweet flavor.
Protein powder saves the day if you don’t even have time to chew or make a spread. Companies have developed various protein supplements for those who cannot acquire enough protein in their diet. Consuming a protein powder supplement is the easiest way to replenish your protein stores. There is a wide variety of styles and tastes to choose from. However, experts advise picking a protein mix with at least 80 grams of protein, a modest flavoring, and no added sugar.
These are a few of the best ways for busy people to eat more protein, but you may think of other foods or supplements that work well for you. WOLFpak’s selection of meal backpacks helps your frantic day by providing ample storage while keeping your meals, snacks, and drinks fresh!