44: How to Increase Your Protein
How to Increase Your Protein: Fueling Your Body for Strength and Success
Protein. We’ve all heard about it, but how much of it do we really need?
It’s not just a trendy word tossed around in fitness circles—it’s a critical macronutrient that fuels every muscle, supports recovery, and helps you feel full and satisfied. Whether you're aiming to build muscle, boost your metabolism, or simply feel better throughout the day, increasing your protein intake can be a game-changer.
In Episode 44 of Broads Podcast, we take a deep dive into the world of protein. From understanding why it’s so essential for our health to discovering simple ways to increase our daily intake, here’s everything you need to know to make protein your new best friend.
Why Protein Matters for Women
You’ve probably heard people say, “Protein is the building block of muscle,” and they’re not wrong. But that’s just the beginning. Protein does so much more than help you build strength—it supports vital functions that impact your overall health. Here’s why you should pay attention to your protein intake:
1. Muscle Repair and Growth
Every time you lift weights, go for a run, or engage in any form of physical activity, your muscles are broken down. They need protein to rebuild and grow stronger. If you’re aiming to increase your muscle mass or simply recover faster from your workouts, protein is essential for that process.
2. Boost Your Metabolism
Protein has a higher thermic effect than fats or carbohydrates, meaning it requires more energy to digest and process. By increasing your protein intake, you’re giving your metabolism a boost, which can help you burn more calories even while resting.
3. Keeps You Full and Satisfied
Protein helps to control your appetite by making you feel fuller for longer. Unlike simple carbs that can cause a spike in blood sugar followed by a crash, protein helps to stabilize blood sugar levels, keeping hunger at bay and cravings in check. This makes it an ideal macronutrient for weight management.
How Much Protein Do You Actually Need?
The amount of protein you need can depend on a variety of factors—activity level, age, and fitness goals. But a good rule of thumb is to consume around 1.6 to 2.2 grams of protein per kilogram of body weight, especially if you’re working out regularly.
For example, if you weigh 60 kg (132 lbs), you’ll want to aim for around 96–132 grams of protein daily. If you’re focusing on building muscle or strength training more intensely, you may need to lean toward the higher end of that spectrum.
If you’re not sure where to start, don’t worry—simply increasing your protein intake by even 10–20 grams a day can have a noticeable impact on your energy, hunger, and recovery.
Simple Ways to Boost Your Protein Intake
Increasing your protein doesn’t have to be complicated. There are plenty of delicious and practical ways to add more protein to your daily diet. Here are some of my go-to strategies:
1. Start Your Day with Protein
Breakfast is often the most neglected meal when it comes to protein. Many people reach for carbs like cereal or toast in the morning, but adding protein sets the tone for your day. Eggs, Greek yogurt, or a protein smoothie are great ways to pack in the protein from the start.
2. Snack Wisely
Instead of reaching for chips or sugary snacks, consider swapping them for high-protein alternatives. A handful of almonds, some turkey jerky, or a hard-boiled egg are all easy, on-the-go options that will keep you fuller for longer.
3. Choose Lean Proteins for Your Meals
Chicken, turkey, tofu, and fish are excellent sources of lean protein. They’re easy to incorporate into any meal and can be prepared in a variety of ways, from grilling to baking or stir-frying. If you’re not a fan of meat, consider adding more legumes, lentils, or quinoa to your meals for a plant-based protein boost.
4. Use Protein Supplements When Necessary
Sometimes, getting enough protein from food alone can be challenging. If you're struggling to meet your protein goals, high-quality protein powders can be a game-changer. Whether it’s whey, casein, or a plant-based option, a scoop of protein powder in a smoothie or mixed into oatmeal can give you the extra boost you need.
Protein is Your Secret Weapon
At the end of the day, protein is a non-negotiable when it comes to building strength, improving recovery, and boosting your overall health. Whether you’re trying to build muscle, manage your weight, or simply feel better in your body, making protein a priority is one of the most empowering things you can do for yourself.
So, are you ready to make protein a cornerstone of your nutrition? It doesn’t need to be difficult, and you don’t need to spend hours tracking every gram. Start small—add a protein-packed snack, swap your breakfast for something more filling, and gradually increase your intake over time.
Your Turn: What's Your Favorite Protein Source?
Now that you have the knowledge, it’s time to put it into action.
What’s your go-to source of protein? How do you make sure you’re hitting your protein goals each day?
Drop your favorite high-protein meals or snacks in the comments below, and let’s keep this conversation going.
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