Proteins are essential building blocks of life. They are the major constituents of cells, muscles, bones, cartridge, enzymes, and several other components critical for the body. From regeneration to healing, protein plays a vital role in ensuring the smooth functioning of all systems. Not just this, protein is also a very delicious and filling compound that can enrich the flavor and nutritional value of your diet.

The protein requirement level grows with age as our body exhibits a diminished capacity to utilize the nutrient for muscle building and healing. But our appetite to consume the recommended quantity reduces as we age, posing a significant challenge for our overall health.

So, how do we ensure that the body receives enough of this impeccable macronutrient? There are several subtle ways of enhancing your protein intake to meet your everyday requirements. Here are three simple ways for elevating protein intake that you can easily embed into your routine.

1.  Start Your Meal With Proteins

Start every meal of the day with protein. When eating a meal, consume protein-rich ingredients first before you move on to starch or high-carb foods. The advantage of this eating pattern is that protein enhances gut hormones responsible for making you feel full.

High protein intake in the very beginning reduces the need for starchy foods that may not contribute to the nutritional requirements of the body. It also increases the metabolic rate that helps in burning fat and muscle formation during sleep. Also, eating protein first helps to balance blood sugar levels by reducing the risk of insulin spikes after a meal, according to a study.

Start your day with a high protein breakfast such as eggs instead of sugary cereals, toast, or bread. Research shows that eating a filling and nutritious breakfast can provide optimum energy while reducing appetite, thus helping you alleviate calorie intake throughout the day. Alternatively, you can create a healthy breakfast smoothie rich in a spectrum of essential nutrients, including protein. You can use different protein powders such as whey, pea, soy, or egg for this recipe.

For other meals, consider large portions of lean meats or canned fish such as salmon, herring, mackerel, and sardines to constitute the first course. You can also consume soybeans that are the most popular source of high-quality plant protein, just as mentioned in ussoy.org. These foods can give you the perfect balance of proteins and calories to reduce overall intake while delivering the essential nutrients.

2.  Add A Touch Of Protein To All Recipes

Another simple trick to enhance protein intake is to add one protein-rich ingredient to every recipe. This way, you don’t have to worry about having too few choices for your meals. You can relish a variety of your favorite foods without worrying about your protein intake.

For example, add a handful of pecans or chopped almonds to salad, stir fry, desserts. Nuts are a crunchy and tasty source of proteins packed with antioxidants. They can also enrich the texture of your recipe. Top it with a tahini salad dressing prepared with a spoonful of lemon juice, half spoon dressing oil, and tahini, along with some mustard, spices, and herbs to create a perfect symphony of flavors in your salad. 

Experiment with alternatives for creating perfect burger patties such as black beans, quinoa, tofu, soybeans. These ingredients can provide necessary fiber for the body while offering a texture very similar to meat patties. Replace mayonnaise or any other sauces with a spoonful hummus for the burgers, sandwiches, tacos, and rolls.

Don’t forget to add pepitas or roasted pumpkin seeds while preparing homemade hummus to elevate the protein concentration. You can also include these seeds as toppings for Greek yogurt or oatmeal. Pesto sauce is yet another great choice to experiment with protein toppings. Add a scoopful of almonds, walnuts, or pine nuts while preparing the sauce to double the protein delivery.

3.  Don't Forget Proteins When You Snack

Try to sneak in some protein when you are craving to snack. Create a homemade protein bar that you can carry everywhere and munch on whenever needed. It is a great way to consume healthy snacks while on the go. A protein-rich snack will make sure you stay clear from unhealthy junk foods while you also add some extra macronutrients.

You can also have a couple of hard-boiled eggs that are filling and nutritious. Try dipping them in some hummus to add flavors. Greek yogurt with flaxseed, macadamia nut, or pine nut toppings is also an excellent choice. Even plain cheese can be an ideal snacking choice.

A delicious bowl of stir-fried brussels sprouts after a long workout can enhance the repairing and healing process to help build muscles faster. Adding peanut butter to a cocktail of cut fruits can add a creamy texture and nutty flavor. A scoop of peanut butter to your protein smoothies is also a great choice to double the protein availability. Edamame is yet another excellent choice to induce healthy protein in the body. It is a steamed form of unripened soybeans that contains almost 17 grams of protein.

Conclusion

Inadequate protein intake can have severe consequences on muscle mass, bone density, cell regeneration, and healing that can pose a challenge for mobility. Consider these three simple means of introducing the necessary levels of protein in your diet every day. This way, you can enjoy a delicious and nutritious meal that can enhance your overall health and wellness.

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