With all due respect to fats and carbohydrates, proteins are the unquestioned muscle-building stars of the macronutrients. If you’ve spent time in a gym environment, you’ve likely seen your gym buds downing the best protein powders and made a note in your fitness journal that reads, “How to eat more protein?”
If so, you’re on the right path — protein is an absolute must to support your fitness, health, and wellness goals. Read on for 19 easy ways to get more protein in your diet.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
Key Takeaways
- To get more protein in your diet, swap for higher-protein alternatives, such as cottage cheese, milk, greek yogurt, and protein powders in your weeknight recipes.
- Consuming enough protein can help support increased muscle mass, fat loss, improved metabolic health, and increased satiety.
- The recommendation for minimum daily protein intake is 0.36 grams per pound of body weight. (1)
What Is Protein?
Proteins — which are composed of chemical building blocks called amino acids — are one of the three essential macronutrients you consume as food. (2) Aside from delivering 4 calories to your body per ingested gram, protein builds and repairs your tissues after exercise has broken them down. (2) If you want large muscles, monitoring your protein intake is vital to your success.
Additionally, it’s important to consume complete proteins, whether from a single source or by mixing sources. “A complete protein refers to a protein source that contains all 9 essential amino acids, this is considered superior because you have all the necessary building blocks for muscle growth, repair, and hormone synthesis, as well as other support like to hair, skin and nails,” says BarBend expert contributor Leona West Fox, integrative functional nutritionist.
The Benefits of Eating More Protein
The best protein shakes and powders are all the rage in gym culture for a reason — well, several reasons. Here are just some of the potential benefits of kicking back more protein in your diet, in combination with high doses of resistance training.
- Larger, stronger muscles
- Increased satiety with less overall food intake
- Improved enzyme function
- Enhanced healing properties
All protein is composed of amino acids, but protein sources must contain nine essential amino acids in order to be considered complete. (3)
This means that protein completeness matters for fueling optimal performance. In addition, even amongst complete proteins, studies have shown that your body may respond differently to each of them with respect to strength gains. (4)
19 Ways to Add More Protein to Your Diet
If a nutritionist or dietitian has advised you to get more protein into your body, there are plenty of ways to accomplish this. Whether you’re looking to begin a high-protein diet, or you’re simply searching for alternative sources of high-quality protein, you can easily add higher-protein content to your diet. You can also do so without straying from your fitness goals.
1. Don’t Go Hungry
One of the simplest strategies for adding more protein to your diet is to simply eat more food by responding to your body’s hunger signals — basically, eat when you’re hungry. If you’re eating a balance of healthy foods that are loaded with other important nutrients, protein is bound to be part of that increased volume. While maintaining healthy eating, opt for snacks and balanced meals to keep your blood sugar stable by incorporating a blend of high-protein foods with fat and carbohydrates.
2. Got Milk?
It’s not just for building strong bones with calcium — though it does that, too — milk is also a good source of protein. Some studies have suggested that milk is roughly as hydrating as water but with the additional quality of packing roughly 1 gram of protein per fluid ounce. (5)
Fun fact: milk is the base of the best whey isolates and other whey protein powders. If you’re not vegan or allergic to dairy products, drinking milk can make a sizable improvement to your protein level.
3. Plan Your Meals
One of the simplest ways to ensure that you acquire enough protein is to plan for it. Even if you stick to eating three square meals per day, sliding protein into your soups or dropping some on top of your white rice or brown rice is a surefire way to ensure your protein needs are met.
4. Space Things Out
If you prefer to eat often without necessarily consuming food in high volume, you can build a plan around eating a small protein source every two hours. Even eating as little as 20 grams of protein at a time can add up rapidly if you eat something every couple of hours between 8 a.m. and 10 p.m.
5. Yummy Yogurt
Yogurt is a valuable food resource due to its high calcium content and probiotic benefits. On top of that, most yogurt packs a high-protein punch. This makes it a tasty way to elevate your protein intake, either as a regular part of breakfast or as one of the best healthy snacks. You can also blend plain Greek yogurt into your smoothies to boost their content beyond the milk or protein powder.
6. Chomp Some Cheese
Cheese is a very nutrient-rich food item; a single slice of cheddar cheese contains more than 100 calories, along with calcium and plenty of protein. Whether you’re casually eating slices of cheese or adding cheese to burgers, omelets, or salads, it’s a simple way to boost the protein content of any food. Eating cottage cheese on its own will similarly do the trick.
7. Pile On the Powder
Protein powders can source their protein from whey, eggs, peas, quinoa, brown rice, and soy. Most protein powders will deliver serious protein to your body from 20 to 40 grams at a time. Each scoop of powder can amount to a major meal’s worth of protein. This means you can use protein powder in the best meal replacement shakes if you’re on the go or trying to maximize your daily intake.
But with the wealth of options on the market, what is the appropriate protein powder for you? “When looking for a protein powder, ask yourself what goals you are trying to achieve, what health conditions you may need to consider, and how you’d like to use this protein powder in your routine,” says BarBend expert contributor Samina Qureshi, registered dietitian. “This will help you navigate the type of protein to choose, what ingredients you should watch out for, and how to easily implement the protein powder into your diet.”
8. Bedtime Snack
Avoiding late-night snacks is a common strategy for losing weight. However, that post-dinner snack may also be a good strategy when focusing on how to build muscle by encouraging overnight muscle growth and repair. Mixing a scoop of protein powder into your bedtime ritual will help you increase your daily protein intake without a whole extra meal.
9. Don’t Pass the Bar
If you’re the type of person who typically reaches for a snack bar, a protein bar would make for a perfect substitute. There are plenty of protein bars that have the same flavor profile as candy bars, but which carry enough protein to exceed your typical snack.
“Protein supplements like protein powders and bars can be part of a healthy diet. However, they should be exactly as they are named; they are supplements! They should not be used as anyone’s sole source of protein when minimally processed choices are an option,” says BarBend expert contributor Aimee Gershberg, a registered dietitian.
10. Snack on Nuts
If you’re into snack foods like potato chips and popcorn for the salt content, you may want to consider replacing them with a half-cup of almonds or pistachios. That way, you can satisfy your salt cravings while doubling as a relatively high-protein snack that fulfills your need for healthy fats, as well.
11. Leap for Legumes
If you’re in search of a good vegan protein source, you need look no further than the family of legumes. From black beans and soybeans to lentils, edamame, and chickpeas, legumes offer you a very nutrient-dense food option. Peanuts are also technically legumes, which makes peanut butter a worthy selection, as well.
12. Eat Some Eggs
One of the things that makes eggs so versatile is how quickly they can be cooked and served alongside other items. Cooking up a four-egg omelet first thing in the morning will start your day with 24 protein grams of the highest quality.
Or if you prefer to use eggs as a garnish, one large egg added to your burger will add around 6 grams of protein to your daily tally.
13. Pound Some Pancakes
Whether they’re a Sunday morning tradition or a daily ritual, modern pancakes are no longer required to be the high-carbohydrate, high-sugar meal they’ve historically been. High-protein breakfast pancake mixes can deliver between 10 to 20 grams of protein to your growing muscles.
14. Munch Some Meat
Eating meat is an easy way to acquire protein for those not following a vegan or vegetarian lifestyle. A 100-gram portion of turkey breast contains 30 grams of protein, which is about the same ballpark as an entire chicken breast. (6)(7)
If you’re consuming at least three meals a day that all have a significant meat source, it shouldn’t be hard to meet your protein goals.
15. We All Scream for Ice Cream
Unless you’re going non-dairy, ice cream typically contains milk and, well, cream. Low-sugar, high-protein ice creams have flooded frozen food sections across the globe, so now your frosty indulgence can be a way for you to sneak some extra protein into your diet.
16. Competent Coffee
Aside from being an essential caffeinated pick-me-up, coffee is also famous for being a fairly blank slate as far as macronutrients are concerned. However, coffee has also been proven to sustain itself well when other ingredients are added to it. Coffee mixes are now available that carry the flavor and caffeine you’re looking for, along with preloaded doses of whey protein.
17. Pour Some Cereal
Breakfast cereals are still early morning reservoirs of necessary carbs and whole grains. Despite this, many major cereal brands have produced protein-rich alternatives to their most popular products.
So if you prefer to start your morning with a bowl of cereal, look for Magic Spoon, Catalina Crunch, or Premier Protein Cereal (to name a few) to fulfill your protein and taste bud needs.
18. Go Easy on the Alcohol
If you’re hitting your target protein goals, it won’t matter if your body isn’t absorbing it properly. Consuming alcohol inhibits muscle protein synthesis, meaning that protein plus alcohol may cancel out some of the benefits of protein. (8)
19. Enhanced Oatmeal
Similar to breakfast cereals, many forms of oatmeal have sprung up that have had their protein content boosted by whey, soy, or other types of animal or plant-based protein. Whether you enjoy your oats hot, or you’re a fan of overnight oats, there are plenty of oatmeal options to help you kick off your day with a hefty protein dose. Plus, adding in some almond butter, chia seeds, and nuts can help tip the protein scale even further.
How Much Protein Should You Eat Daily?
The amount of protein you should devour daily depends on your goals. The amount of protein you’ll want in your diet will be dictated based on whether you’re trying to gain mass, maintain your size, or lose weight. Additionally, your gender, current weight, and level of fitness and activity play a role in how much protein you’ll need.
Plug your goals into the BarBend protein intake calculator below to get personalized results on how much protein you need.
Protein Intake Calculator
“Protein powder can help you meet your protein needs, but you don’t have to rely solely on protein supplements to consume an adequate amount of protein each day,” says BarBend expert contributor Samina Qureshi, registered dietitian. “You can boost your diet with protein by including dairy, nuts, seeds, tofu, beans, legumes, seafood, poultry, or meat.”
Recommendations Based on Goals
The recommended daily allowance (RDA) for protein set by the Food and Nutrition Board (FNB) is 0.8 grams of protein per kilogram of body weight. (9) However, the recommendation from the American College of Sports Medicine (ACSM) is that individuals curious about how to gain muscle should potentially double the RDA for protein intake. (10)
For athletes and serious lifters, ACSM guidelines suggest consuming 1.2 to 1.8 grams of protein per kilogram of body weight. (10) Additionally, a general guideline for competitive bodybuilders is that one gram of protein per pound of body weight is an ideal target for maximizing muscle growth.
But how much should you consume in one sitting? Most people will benefit from a serving size between 20 and 40 grams of protein, with diminishing returns as serving size climbs above 20 grams. (11)
If you’re concerned about consuming too much protein, BarBend expert contributor and registered dietitian Aimee Gershberg has a few words. “One common myth when it comes to protein intake is that too much protein can be harmful to the kidneys. This is typically not the case for those with healthy kidneys when consuming moderate to high amounts of protein,” says Gershberg. “The Dietary Guidelines suggest that protein should make up about 10 to 35% of total daily calories, and for those with healthy kidneys consuming amounts of protein in this range, there is no conclusive evidence to support any damaging effects of the kidneys.”
[Related: Is Too Much Protein Powder Bad for You?]
Should You Take a Protein Supplement?
Your decision to take a protein supplement should be based on your personal goals and circumstances.
If you are hoping to sustain your existing body weight, or are curious about how to maintain muscle while prioritizing weight loss, fulfilling the RDA of protein for your current weight is probably sufficient. Then again, if you wish to gain mass, supplementing with a quality protein source may not hurt, and may in fact prove quite helpful.
The Choice Is Yours
There are several imaginative ways that you can eat more protein, repair muscles, and increase strength. Find options that make hitting your target protein intake simple — have hard-boiled eggs, cheese sticks, or pre-cooked meat in the fridge, keep legumes in the cupboard, or stow one of the best protein bars or beverages in your gym bag for convenience. When you stay within the recommended guidelines and train hard, you can get ready to see and feel some real growth.
How to Eat More Protein FAQs
What food is the highest source of protein?
According to the protein efficiency ratio (PER), eggs are the most efficient source of high-quality protein you can ingest. Eggs are used as the protein-completeness standard against which all other protein sources are measured, with a biological value of 100 out of 100. (12)
How can I increase my protein intake?
There are several ways to increase your protein intake. They include the consumption of natural foods that are scientifically proven to be high in protein, and the substitution of low-protein foods with protein-enhanced alternatives.
What is the recommended daily intake of protein?
The FNB’s general recommendation for protein intake is at least 0.36 grams of protein per pound of body weight. The peak recommendation provided by the ACSM is 0.8 grams of protein per pound of body weight. Following these two guidelines, a person weighing 200 pounds would be advised to consume at least 72 grams of protein daily, and no more than 160 grams.
References
- Beasley, J. M., Deierlein, A. L., Morland, K. B., Granieri, E. C., & Spark, A. (2016). Is Meeting the Recommended Dietary Allowance (RDA) for Protein Related to Body Composition among Older Adults?: Results from the Cardiovascular Health of Seniors and Built Environment Study. The journal of nutrition, health & aging, 20(8), 790–796.
- Protein in diet: MedlinePlus Medical Encyclopedia. (n.d.). https://medlineplus.gov/ency/article/002467.htm
- National Academies Press (US). (1989b). Protein and amino acids. Recommended Dietary Allowances – NCBI Bookshelf.
- Demling, R. H., & DeSanti, L. (2000). Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers. Annals of nutrition & metabolism, 44(1), 21–29.
- Berry, C. W., Wolf, S. T., Murray, B., & Kenney, W. L. (2020). Hydration Efficacy of a Milk Permeate-Based Oral Hydration Solution. Nutrients, 12(5), 1502.
- “Calories in 100 G Turkey Breast.” (n.d.). Nutritionix.com.
- “Calories in Chicken Breast.” (n.d.). Nutritionix.com.
- Parr, E. B., Camera, D. M., Areta, J. L., Burke, L. M., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2014). Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PloS one, 9(2), e88384.
- Beasley, J. M., Deierlein, A. L., Morland, K. B., Granieri, E. C., & Spark, A. (2016). Is Meeting the Recommended Dietary Allowance (RDA) for Protein Related to Body Composition among Older Adults?: Results from the Cardiovascular Health of Seniors and Built Environment Study. The journal of nutrition, health & aging, 20(8), 790–796.
- American College of Sports Medicine. (n.d.). ACSM information on. . . PROTEIN INTAKE FOR OPTIMAL MUSCLE MAINTENANCE.
- Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180.
- Hernández, M., Montalvo, I., Sousa, V., & Sotelo, A. (1996). The protein efficiency ratios of 30:70 mixtures of animal:vegetable protein are similar or higher than those of the animal foods alone. The Journal of nutrition, 126(2), 574–581.
