To increase and maintain muscle mass, protein is the number one priority! Your minimum intake of protein should be 1g of protein per 1lb of body-weight and closer to 1.3 – 1.8g/lb if your activity level is higher. So if you struggle with eating protein try this.
5 Easy Ways to Increase Your Protein Intake
- Be prepared
Cooking large batches of meat ahead of time and having snacks on hand will ensure you are getting lots of protein throughout the day
- Swap out your snacks
Lots of snacks are fairly carb-heavy. Switch them out for jerky, nuts, or high-quality protein bars. Will investigate these more in another post!
- Go Greek
If you are including dairy in your diet, Greek yogurt is a good option for a protein-packed snack or even as a substitute for cream cheese, sour cream, and mayo in some recipes.
- Protein powder
Outside of including protein powder into your intra- and post-workout regimen, you can put it into baked goods (granted that they fit into your diet) or even add it to your morning oatmeal.
- Mixing and matching
While eating one source of protein might be convenient, switch up your sources of protein to liven up your taste buds. Fish such as salmon, tuna, swordfish, and other seafood such as shrimp are all delicious in their own way and are great sources of lean protein. You can go for more gamey meats like lamb and bison that are just as tasty too!