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by Mara Welty January 25, 2024 7 min read
A high-protein diet plays a critical role in your overall health. Supplying your body with the essential amino acids helps to facilitate muscle growth, boost metabolism, support heart health and manage your weight.
That said, it may be difficult to consistently achieve your daily protein intake goals. If that sounds familiar, you’re in luck — we’re highlighting our favorite tips and tricks and exploring how to eat more protein throughout the day to support your fitness and wellness goals.
The best way to increase your protein intake is to include protein-rich whole foods in every meal. These foods support the body in a variety of ways, primarily promoting;
It’s generally recommended to eat 0.8 grams of protein per kilogram of body weight daily. However, if you’re active or strength-training, it’s advised to almost double your daily protein intake to avoid muscle loss and support muscle repair and recovery after a demanding workout.
When crafting your meals, you’ll want to include:
If you’re finding it difficult to add extra protein sources to your diet, you can replace whole foods with a highly nutritious whey protein powder, like the INVIGOR8 All-in-One Superfood Shake. Look for a protein powder that contains a generous helping of protein, as well as additional vitamins, minerals and nutrients to support a well-balanced diet.
Whey protein is one of two proteins found in milk. During the cheese-making process, whey is separated from its counterpart, casein. The byproduct is a milky, white liquid that, interestingly enough, is considered a complete protein. This means that it contains all nine essential amino acids your body requires through dietary intake.
While casein is most beneficial for long-term muscle-building, whey protein provides an immediate helping of amino acids to muscles and tissues in the body. This is primarily because it’s very bioavailable and easily digestible by the body, thanks to its low lactose content.
That said, people who are lactose-intolerant may still experience some difficulty metabolizing whey protein.
The easiest way to consume whey protein is through whey protein powders, which you can easily and conveniently mix into a liquid of your choice, whether that’s water or a protein-rich soy milk.
In the United States, it’s fairly common to start the day with a generous helping of carbohydrates, or sugar. Maybe you’re eating a few syrup-drizzled pancakes with a helping of strawberries, pouring a bowl of Frosted Flakes or hustling out the door with a toasted piece of white bread slathered in butter.
That said, eating a large amount of carbohydrates in the morning isn’t the best option when looking after your health. Consuming carbs can raise your blood sugar levels, triggering the body to store more fat. Carbohydrates also don’t do much to support fullness throughout the day, as they’re quickly digested and emptied from the stomach.
Alternatively, high-protein whole grains can help to increase satiety and feelings of fullness, as well as muscle health, bone health, healthy blood sugar levels and healthy digestion to maintain high energy levels throughout the day. Such options include:
Meal prepping is a powerful strategy to not only save time but also to ensure that you're meeting your daily protein requirement consistently. By planning and preparing your meals in advance, you can focus on healthy eating by incorporating a variety of protein-rich foods into your diet, making it easier to achieve your health, fitness and weight loss goals. If you’re looking to better understand how to use protein powder for weight loss specifically, you can take a look at our guide where we dive into all the details.
Here are a few tips and tricks:
For more tips, you can explore our other guide on how to increase protein intake in order to help reach your fitness goals
Peanut butters — and other nut butters, too — are high-protein foods that you can slather on just about anything. They’re nutty, creamy and can help you feel full throughout the day. They’re also quick, convenient and beneficial snacks when on-the-go, helping to:
To easily incorporate peanut butter into your daily diet, consider:
Prioritizing high-protein foods throughout the day can help support and manage weight loss and muscle mass goals. If you’re looking to incorporate protein into your diet without the inconvenience of cooking, consider the INVIGOR8 Superfoods Powder.
Our protein powder ingredients include 20 grams of whey protein and a variety of nutrients, including prebiotics, probiotics and green veggies, in addition to nutrient complexes made to aid digestion, cognitive function and immune function. For individuals dedicated to their overall health and weight control, our weight loss kit offers a systematic approach to achieving your fitness goals, while also promoting balanced nutrition.
Does it get any easier than that?
We don’t think so.
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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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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