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by Mara Welty July 03, 2023 6 min read
Protein is a vital component of our diets — and it’s critical to many bodily functions, helping to increase lean muscle, support bone health, facilitate healing and boost your metabolism. Protein may also help you lose weight naturally: Increasing your daily protein intake has been found to curb cravings and reduce hunger levels.
That said, you may be wondering how to increase protein intake.
It’s actually quite easy. Many foods contain the essential proteins your body needs; however, proteins can also supplement pre-made smoothies and shakes to deliver a convenient way to support your overall health.
Protein is an essential macronutrient that’s often called the building block of life. It’s composed of amino acids, which are vital for the synthesis of enzymes, hormones, antibodies and other molecules that perform essential functions of the body.
Accordingly, when consumed, protein can help your body repair cells. It’s critical to your growth during developmental stages and helps facilitate the maintenance of body tissues. And it’s found throughout the body, including but not limited to your:
Furthermore, protein is essential for proper immune function. Antibodies, which are proteins, are key components of the immune system and help protect the body against diseases. Protein also plays a crucial role in the production of immune cells, such as white blood cells, which are responsible for fighting off harmful pathogens. Insufficient protein intake can weaken the immune system, making individuals more susceptible to illnesses and impairing the body's ability to recover.
Generally, the amount of protein your body needs will depend on your body composition. According to the National Academy of Medicine (NAM), adults should consume seven grams of protein for every 20 pounds of body weight. So, a 200-pound adult should eat around 70 grams of protein a day.
NAM also states that it’s adequate to calculate your optimal protein intake based on the amount of calories you eat each day — protein should comprise 10 percent to 35 percent of your daily calories. For example, if you eat 2,000 calories a day, your food intake should consist of 200 to 700 calories of protein.
Very few healthy adults in the United States have a protein deficiency; however, the risk of developing one is higher in those who experience food insecurity.
That said, a high-protein diet is believed to offer many health benefits. As touched on above, protein can help:
Wondering how to increase your daily protein intake? Fortunately, it’s relatively easy. Proteins are found in many natural food sources and supplements within the health and wellness space.
#1 Add High-Protein Foods Into Your Diet
When preparing your meals, include a variety of high-protein foods to experience the benefits of meal prepping. Animal-based protein sources include:
For those who are vegetarian or vegan, there are also numerous plant-based protein sources that you can introduce into your diet. These include:
These protein sources are incredibly nutritious, too. Generally, the nutritional value of proteins is measured by how many amino acids they contain, which can include:
Arginine, cysteine, glutamine, glycine, proline and tyrosine are also considered conditionally essential amino acids, which means that they may become essential in certain circumstances, like periods of illness or stress when the body is unable to create sufficient amounts of the amino acids.
Animal products have all the essential amino acids and are thus called a “complete protein” source. Soy products, quinoa and amaranth (a leafy green) are also considered complete protein sources. Plant proteins, however, do not contain each essential amino acid and are considered “incomplete proteins.”
As a vegan or vegetarian, you can ensure you receive all essential amino acids by eating a diverse diet filled with plant proteins, as well as grains.
#2 Incorporate Protein Supplements
Those who only eat plant proteins can also utilize protein supplements to conveniently increase their protein intake. Although, those who eat animal proteins can benefit from protein supplements, too.
Overall, they offer a quick and easy solution for individuals who may struggle to meet their protein requirements through whole food sources alone, and they can sometimes be used as a meal replacement.
Generally, there are three types of protein supplements:
#3 Prepare Your Meals Ahead of Time
Whether you opt for a high-protein meal made with whole foods or a nutrient- and protein-rich smoothie before work, meal prepping in advance can ensure that you check all the boxes when it comes to increasing your protein intake. You’ll want a well-rounded diet filled with:
You no longer need to wonder how to increase your protein intake — preparing high-protein whole foods and protein supplements is an effortless way to add protein to your diet and experience its benefits.
At INVIGOR8, we offer All-In-One Superfood Shakes made with whey protein powder and a collection of clean and nutritious protein powder ingredients, including green veggie complex, essential fatty acid complex, digestive enzyme complex and more. Our nutrient-rich formula helps to control hunger, build lean muscle and support healthy weight loss, all while treating your tastebuds to delicious flavors like Triple Chocolate Brownie and French Vanilla.
Take your first sip today.
Sources:
Healthline. 10 Science-Backed Reasons to Eat More Protein.
Harvard T.H. Chan School of Public Health. Protein.
Healthline. 14 Easy Ways to Increase Your Protein Intake.
Better Health Channel. Protein.
Healthline. Best Protein Powder.
Our weight-loss products all work great on their own, but they work even better together! Try our Superfood Shake in combination with our Collagen Peptides or Burner Shake to promote healthy weight loss.
by Power Digital September 09, 2024 5 min read
by Power Digital September 09, 2024 5 min read
by Power Digital September 09, 2024 5 min read
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Our weight-loss products all work great on their own, but they work even better together! Try our Superfood Shake in combination with our Collagen Peptides or Burner Shake to promote healthy weight loss.
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