Sneaky Ways To Amp Up Your Protein
Issue No. 7
Sneaky Ways to Amp Up Your Protein
image via Pinterest
Is it just me, or is there more talk about protein now than ever before? It could be my algorithms (they get me), but it’s safe to say protein has been a more trending topic lately - on my feeds at least. I am a little over two months postpartum, a time when protein is particularly important, so lately I’ve been very focused on getting enough. Below are a few tricks I’ve found to be incredibly helpful in sneaking in a little extra protein on a daily basis.
But first —why do we care about getting enough protein?
Protein is an essential macronutrient that we all need to survive. It builds and repairs our tissues. It helps keep us satiated, aiding in maintaining a healthy weight. It helps us build lean muscle mass, allowing us to burn more calories throughout the day. It balances our blood sugar, and prevents us from craving empty carbs and junk food. In combination with exercise, protein keeps us strong and helps us live longer!
So, how much do we actually need?
The Recommended Dietary Allowance (RDA) for protein is a minimum of 0.8 grams of protein per kilogram of body weight. Most of us need more than that, though – closer to 1.2 grams per kg or more. To find your weight in kilograms, divide your weight in pounds by 2.2046. So, for example, a 150-pound person converts to ~68 kilograms, and should aim for roughly 80 grams of protein daily. Protein is even more important when your body is growing (i.e. as a child or teenager) or has extra work to do. If you’re pregnant or breastfeeding, for instance, your protein requirements are higher. Right now, because I’m breastfeeding, I aim to get between 100 and 120 grams of protein a day! It can feel laborious to be protein-obsessed at every meal, but, with these sneaky ways to work it in, I’ve found it pretty easy to hit my daily protein goal without thinking too much about it.
image via Elle Germany
Bone Broth
There is nothing more nourishing than a warm cup of bone broth, especially in the cozy winter and not-quite-yet spring months (looking at you, March). It’s delicious, nutritious, and so soothing - the perfect comfort food. But the best part? It has a surprising amount of protein, despite being low in calories. A single serving of chicken bone broth, on average, contains 10-12 grams of protein and only 80ish calories. Chicken bone broth is my favorite - it has a higher amino acid content than beef bone broth, and is lower in fat, too. Bone broth has a very high water content, making it hydrating. It also contains amino acid glycine, which has been said to aid in relaxation and more restorative sleep. Bone broth is naturally packed with collagen, the most abundant protein in our bodies. We’ll come back to why we love collagen in a second.
Favorite bone broths:
Brodo (started in NYC’s East Village, they now ship nationwide and are even available on Amazon)
Beauty & The Broth (ready to go bone broth concentrate, just add water)
Kroma (also available on Amazon, this is in powder form, just add water)
Erewhon (local delivery, Los Angeles)
Owl Venice (local delivery, Los Angeles)
Make your own. It is surprisingly easy and inexpensive to make at home. Simply use chicken bones, water, and vegetables (or herbs). To be honest, though, I don’t love handling chicken bones. The few times I’ve made it I’ve felt very proud of myself. To be honest, though, I don’t love handling chicken bones. I’ve found that having the broth already made and easily accessible (vs. making it on my own) increases the likelihood that I’ll drink it regularly.
Collagen
Collagen supplements are another sneaky way to boost your protein without much effort. Most famously, collagen has been celebrated in the beauty industry for its role in improving our skin elasticity and hydration. Our bodies, devastatingly, produce less and less collagen as we age, leading to dry skin, fine lines, and wrinkles over time. Beyond that, collagen has also been said to improve our gut and heart health, prevent bone loss, relieve joint pain, boost muscle mass, lower inflammation, strengthen our hair and nails, and support weight loss. So, in addition to consuming bone broth, where else can we get collagen?
A quality collagen powder is a great way to go. I love this one from Erewhon because it has a robust amino acid profile. It turns out that our bodies need 20 different amino acids to function optimally! So, the more amino acids in your collage powder, the better. A single serving of this alone (one 20g scoop) has 18 grams of protein and only 80 calories. When you can, look for hydrolyzed collagen powder as it is broken down into a form of collagen that’s easier for our bodies to absorb. Collagen powder is an intentionally innocuous substance that you can add to whatever you please. Blend it into coffee, whip into into your morning matcha, or add it to a smoothie. You can hardly tell it’s in there!
Add an Egg
This one probably isn’t news to you, but the humble egg is not to be forgotten in the protein conversation! In fact, an egg is a complete protein in itself. This means it contains all 9 of the essential amino acids that we need for growth, development and repair. Eggs are easy to find, easy to prepare and can be incorporated into a meal or eaten on their own as a snack. If you need inspiration, this classic is sure to help you keep your eggs exciting. When in doubt, add an egg!
And there you have it – three easy ways to sneak more protein into your diet without too much thought! For a deeper dive on protein, Mia Rigden posted an incredibly helpful Definitive Protein Guide last week, which is well worth the read. She dives into why we need it, where to get it, when to eat it, and more.
Until next week!
Lacey
Keep Reading
