HOW TO REACH YOUR DAILY PROTEIN INTAKE
Get lean, get strong and get big by watching your intake to output ratio.
We all know of the 80:20 ratio, that hitting the gym is not sufficient enough to get lean, toned, and build muscle. One of the most important steps (the 80) is what you’re putting in your mouth.
And we understand that hitting your daily calorie count is a challenge in itself, what’s trialling is the protein intake (the muscle building foods) which for some people can go upwards of 100 grams a day.
HOWEVER, we’re here to say it is completely achievable. You can reach that protein number, and all it takes is a little planning, prepping and eating smart.
1. PLAN AND MEAL PREP
Staying on top of things is one of the best ways to ensure you meet your protein intake target. Let’s face it, we all live pretty busy lives, and without
prior planning hitting those nutritional targets can go askew. So set a day aside (we like the weekends – Saturday to plan, and Sunday to prep), do the maths and plan the meals.
This will easily give you a week’s worth of nutritionally loaded meals for breakfast, lunch and dinner. There is no more excuses of being busy to not hitting those targets.
2. WHEN SNACKING, SNACK ON PROTEIN LOADED FOODS
We like to snack throughout the day, and why not swap over your snacks to high protein ones? And no, we’re not talking about having a slice of steak or salad as a snack, and while we’re at it, ditch the grab-and- go carb heavy ones too (granola bars and cookies, we’re looking at you).
We’re talking lean, protein snacks and high in fibre snacks – like beef jerky, protein shake, and peanut better/tuna & mayonnaise sandwich.
3. CHEAT A LITTLE – INCORPORATE PROTIEN POWDER
So readily available and is probably in every gym buff’s pantry, add a little protein in your drink, smoothie, cereal, porridge, in your cake/cookie/pancake mix, wherever you can really – before or after workout and even throughout your day as a filler.
It is one of the most cost effective and easiest way to get protein in your system, and reach your target.
4. MEAT, MEAT, MEAT & SEAFOOD
Probably the first thing people think of when they think of protein is steak or chicken and broccoli, and a lot of it. But lets not forget the other lean white meats that belong to turkey and pork, as well as the lighter variations that you find in salmon, tuna, cod, prawns and lobster.
The pricier choice for getting protein, but it will get its job done (85 grams of chicken, lean meat or fish will roughly give you about 20grams of protein)..
However there is a wall you hit when you’re constantly eating the same protein day in day out, so keep your taste buds excited and mix up your meats from time to time.
5. THE MAGIC OF DAIRY & NUTS
High in protein and healthy fats, nuts such as pumpkin seed, almonds, and walnuts can increase your protein intake by 4-9 grams per 28 grams serving.
When it comes to dairy, we like to swap to Union Farmers Greek Yogurt which can be added to your breakfast feast, or snack throughout your day.
The great thing is that this can be added to or as a replacement for milk for some of your favourite meals and snacks.
And if you so happen to be lactose intolerant, swap dairy with soy products – think tofu.
6. EGGS ALL DAY, EVERY DAY
Lastly we come to eggs. 1 egg will contain minimal calories and have about 7 grams of protein.
And it is about the most versatile ways of getting protein around – boil it, poach it, make an omelette out of it and it’s pretty filling, making it perfect to curb those midday snack cravings.
You just need to expand your horizons, think outside of the box and be more aware of the foods available in front of you. Don’t let those gains go to waste!