Working overly hard & not seeing any results? Hit a dead end with dieting? I’ve been there. Luckily, I didn’t give up. I educated myself & then suddenly- the answer hit me in the face.
Protein.
↓ 10 lbs.
Every diet under the sun- I’ve probably tried it.
Low carb, ketogenic, detox teas, low calorie any and everything, & the worst of them all… the cabbage soup diet (LOL!)
When I hung up the cleats for competitive soccer & switched gears to focusing on overall health & new fitness goals at the gym, I became increasingly cognizant of what I was consuming & how it was affecting me both inside & out.
Out with the fads, in with the facts. First thing first, I started tracking my daily food intake. Initially using the MyFitnessPal app, I now use the MyTransphormation app. Set a realistic & attainable goal, & the app automatically calculates daily macronutrients needed to achieve it! Yes, it’s really that simple.
Macronutrients are comprised of Carbohydrates, Fats, & Protein
Carbs (4 cals per gram) + Fats (9 cals per gram) + Protein (4 cals per gram) = Calories
Upon accurately tracking my normal daily food intake using a food scale, I noted a common theme. I was consistently, & significantly, low on protein intake! Like, not even hitting half of my protein goal.
“Why do you need so much protein anyways?”
Protein is responsible for important body functions.
• Puts your body in an anabolic state (fat burning, muscle building & sustaining)
• Helps build & repair tissues, bones, & muscles
• Supports & boosts a healthy immune system
If you’re struggling to hit ANY fitness goal such as weight loss or muscle gain, track & analyze your daily food intake. Adequate protein intake could be the key to your success!
To remain in an anabolic state, it’s recommended that protein is consumed at least every 3 hours.
“But it’s just SO hard to eat meat or fish at every meal!”
Agreed.
However, there’s plenty of other protein packed foods out there that can easily be incorporated into any diet. Be patient & practice reading nutrition labels. In the meantime…
Affiliate Disclosure: This post contains affiliate links. For more information, read about my disclosure policy here. As always, thank you so much for your support!
Easy Ways to Increase Protein Intake in Your Diet
Besides the obvious protein staples like chicken, ground turkey, fish, & eggs- below are some great sources of protein I’ve learned to implement within my diet.
Protein Powder
Do yourself a huge favor and invest in a high quality, versatile, protein powder to easily & deliciously boost your daily protein intake.
Personal favorite:
Level 1 Protein Powder
vegan option:
Vegan Power Pro Protein Powder
• 23g protein, low sugar
• Highest quality protein powder on the market (I’ve tried SO many)
• No gas or bloat afterwards
• Tastes amazing mixed in coffee, shakes,
oatmeal, recipes like muffins or pancakes, & more!
Personal favorite flavors: German chocolate cake, ice cream sandwich, cinnamon cookie batter, caramel latte
Post Workout Stack
• Unbeatable products for optimal muscle gain post workout
• Expedites muscle recovery, reduces soreness
Personal favorite flavors:
CTC, chocolate milkshake
(Free shipping links above, 1st phorm
offers 110% money back guarantee!)
Easily pack & travel with protein powder!
Protein Bars
On the go? Ditch the sugar filled granola bars & opt for a macro-friendly protein bar that will keep you fuller for longer!
Image from amazon.com
Personal favorite:
Pure Protein
• 19-21g protein each
• Low in sugar
• Gluten free
(Amazon deal linked above, also can be found in grocery stores or walmart/target)
Powdered Peanut Butter
I think it’s a fair statement that everyone loves peanut butter! Well, unless you’re allergic…
With this low fat powder, it’s easy to add protein to any snack, dessert, or meal!
Image from amazon.com
Personal favorite:
PB2
• Low fat, low calorie
• Mix in yogurt, oatmeal, shakes, recipes, & more!
• Mix with water to create peanut butter & top on rice cakes, pancakes, toast, apples, bananas, etc.
(Amazon 2-pack linked, also can be found in many grocery stores or walmart/target)
Greek Yogurt & Cottage Cheese
I’m a Wisconsin girl at heart so any chance I get to indulge in dairy is my favorite. When the dairy is also high in protein, that’s a bonus!
Personal favorite:
Dannon Light & Fit Greek Yogurt
• 12g protein, 80 calories
• Great source of probiotics a.k.a
great for gut health
KEMPS
• 14-19g protein
• Low fat, low sugar
• Cost effective
(Prices/availability may vary by store. Don’t be afraid to take a few minutes & compare labels!)
Tuna
Busy day of travel or no time to sit down for lunch? Tuna to the rescue!
Personal favorite:
Tuna Creations
• 14-18g protein
• High in Omega 3’s
• Add to salads, wraps, sandwiches, crackers, or enjoy alone!
(Amazon variety pack linked)
While much of your health thrives on decisions made in the kitchen, aim for at least 30 minutes of exercise daily. Set a goal to reach 10,000 steps a day, train for a race, try a new class, or this Free At Home Workout Program!
Remember: Be patient. Results take time & consistency. Strive to create a lifestyle with both structure & balance that you enjoy!
If you have any other questions please don’t hesitate to email me at OnceUponATravelNurse@gmail.com
