Five tips for increasing protein (without turning into the Hulk).
Before you cringe at that 'Hulk' comment, just know I did it to get your attention. You and I both know that protein intake is not something to be afraid of, and if it was really that easy to turn into the HULK, steroid dealers would struggle to make money...
You will not get bulky from consuming adequate amounts of protein; most of us are under-consuming. Mostly, it's because we're focusing on that RDA I mentioned last week, which only considers the BARE minimum of protein needs (0.8g protein per kg of body weight). In most cases, this is just well and truly not enough for anyone who is consistently training (which I hope is most of you).
As I promised last week - here are my tried and tested methods and tips for increasing that protein intake:
Calculate Your Needs: Even if maths brings back traumatic high school memories, figuring out your daily protein needs (using that terrifying thing called an equation) might make meal planning your new favourite hobby. Again, I've shared the calculations below (this time for men and women because some of the men here got upset with me for the exclusion - sorry, guys, I forgot about you).
Embrace Protein Shakes: Considered by many as the fitness enthusiast's liquid BFF, protein shakes aren't just for gym rats flexing in mirrors. These magical beverages can add 20-30g of protein to anyone's diet. No gym membership or mirror selfies are required. Basically, you do NOT have to be training to 'earn the right' to protein powder - they are simply a means for increasing intake conveniently.
Include Protein at Every Meal: Though it might seem a bit unconventional, including some form of protein in every meal can balance your protein levels throughout the day. Whether it's animal products or plant-based options like tofu or tempeh, consistent protein intake helps maintain satisfaction and supports increased demand if you're training. Be mindful of nuts and legumes, as they may not provide as much protein as you think - I'm not saying don't eat them, just be aware that you may have to eat more to get the same comparative amount.
Batch Cooking for Convenience: Planning and cooking protein-rich foods in advance can make your life SO much easier. If you come home tired after grabbing a quick salad from the supermarket, having some pre-prepared protein (like baked chicken thighs) on hand allows you to effortlessly add it to your meal, ensuring you meet your protein needs.
Enhance Desserts with Protein: The philosophy of 'Add, Don't Restrict' focuses on enriching rather than eliminating. If you crave a specific cookie, don't think about cutting it out; add nutrients or protein to it instead. Combining it with Greek yogurt and blueberries, for example, enhances nutrient density, eliminates restrictive mentality, increases satisfaction, and decreases the chance of overindulging in additional portions because the protein increases that satiety.
I hope you find these strategies helpful - I have used them with all different clients, from stubborn athletes to busy shift workers. Remember - eating protein doesn't mean it magically turns into muscle. We tell the body HOW to use these nutrients with our daily activities.
Want to develop an agile, athletic, and sculpted physique? You need to follow a programme (or at least a structured approach to training) that includes progressive overload (things getting harder over time). In-situ Collective personalised programs cut the guesswork out of all of this - hit the button below, and let's train together (consistently).
*Calculating your protein intake
Men: The recommended protein intake typically ranges from 1.2 to 1.7 grams per kilogram of body weight per day for men participating in light to moderate exercise.
Women: Women usually require slightly less protein than men, but those engaging in light to moderate exercise should still consider an intake of about 1.2 to 1.5 grams per kilogram of body weight per day.
Remember, if you're doing our programmes and want to achieve weight loss (without losing too much muscle mass), these amounts may need to increase slightly. Do not be afraid of protein (obviously, unless you have been given some other personalised recommendations from your physician).
