7 Important Protein Hacks To Know

A lot of people can struggle to get the amount of protein they want, especially if they’re not going for protein shakes and the like.

However, it can be done quite easily, if you know how:

“Little by little” adds up!

Cori Lefkowith’s tips:

• Add an ounce: start by adding just one extra ounce of protein to your current meals to gradually increase intake without needing to make big changes.
• Proteinify your carbs: swap regular carb sources like regular pasta, rice, or bread with higher-protein alternatives such as lentil pasta, quinoa, or Ezekiel (sprouted grain) bread.
• Garnish with protein sprinkles: add small protein-rich toppings like nutritional yeast, parmesan (unless vegetarian/vegan), chia seeds, or hemp seeds to meals for extra grams and more nutrients, as well as simply a more fun dish.
• Don’t write off dairy: unless you want to skip the dairy for other reasons, of course, but: you can use high-protein dairy products like Greek yogurt or cottage cheese (including lactose-free options).
• Diversify in-meal: include two different main protein sources in each meal (she gives the examples of shrimp and eggs, or cottage cheese and chicken) to avoid monotony and increase protein without getting sick of eating the same thing.
• Diversify in life: the more sources of protein you have in your diet, the better your general amino acid coverage will be, and the more likely you are to have your diet balanced in other ways too.
• Get your protein early: front-load your protein by getting 30–40g at breakfast to reduce pressure later in the day and allow more flexibility later.

For more on all of this, enjoy:

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Want to learn more?

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Take care!