We’ve heard it countless times “I can’t eat this much protein” or “how do i get enough protein” or “I’m vegetarian/ vegan so i can’t eat enough protein.”
All these concerns are valid. Consuming sufficient amounts of protein can be challenging, especially for those new to fitness and nutrition. At Kraken, clients often find protein intake to be one of their top challenges in their health and fitness journey.
If you’re currently struggling with your protein intake, this blog post is for you. I decided to make a comprehensive guide, broken down to 3 easy steps to help you increase your protein intake without having to change the way you eat drastically, so whether you’re animal or plant-based, prefer a whole foods-only diet or need some convenient sources, there is at least one tip for you here that will resonate!
Tip 1: Increase the portion sizes of your main protein sources
Before adding supplements or new foods to the daily intake, evaluate your current meals. Are there enough portions of protein in your main meals? If not, try increasing the portions. For instance, try eating three eggs for breakfast instead of two, or 125 grams of ground beef instead of 100 grams. This is especially important for plant-based protein sources, which often have less protein and lower absorption rates compared to meat products. For example, 150 grams of ground beef contains 35 grams of protein, while 150 grams of tofu contains only 20 grams of protein. To get the same 35 grams of protein, 263 grams of tofu would be needed.
Most people would benefit from taking 25-35 grams of protein per meal (depending on their body’s needs, so if your meals are not there yet, increase the protein portions!
If consuming larger portions feels overwhelming., that’s where adding some protein snacks in addition to the protein from the main meals can be helpful!
Tip 2: Add some protein snacks – An easy, delicious and convenient way to add extra protein without stuffing yourself
There are plenty of options for protein snacks, some better than others. Protein snacks are an excellent way to increase protein intake without feeling stuffed. These snacks usually have a high concentration of protein but are less filling, which is great for those who struggle with consuming enough protein. However, some pf these snacks come with high sodium, fat and sugar content, and additional ingredients that might cause digestive issues
Examples of these ingredients are sweeteners such as polyols and any sweetener whose name ends with -ol, a fibre type called inulin used in protein bars .
Here’s a list of protein snacks ranked from best to worst:
(Links are also provided for our best brand picks of these products)
Flavored Yogurt Cups: Flavored Greek yogurt cups are convenient and contain about 8-10 grams of protein per cup. Despite their higher sugar content compared to plain Greek yogurt, they are a tasty option for those who dislike the plain version
Oikos greek yogurt cups variety pack: https://www.oikos.ca/en/original-2-and-more/raspberry-pomegranate-key-lime-vanilla-strawberry-banana-2
Crunchy Lentils/Legumes: Lentils and legumes, while carb-heavy, are underrated protein sources. Crunchy lentil snacks can provide a crunchy, salty alternative to chips or nuts which are calorically dense and don’t have as much protein
For example, 100 grams of edamame gives you an easy 11 grams of protein. Out of all these legumes mentioned above, edamame has the highest protein-to-calorie ratio, followed by fava beans, lentils, then chickpeas
Three farmers: https://threefarmers.ca
Go Beanz: https://a.co/d/eoVpVMk
Cheese strings: Cheese strings can be a great snack addition depending on the brand and the type of cheese you get. One cheese string alone adds 5 grams of protein to your food intake for only 80 calories. The one downside is the high concentration of saturated fats and sodium.
Black Diamond cheddar cheese strings: https://www.walmart.ca/en/ip/black-diamond-natural-cheese-sticks-medium-cheddar-12-units/6000196308901
Beef Jerky: A convenient snack with a good protein-to-calorie ratio, two small pieces of beef jerky provide 11 grams of protein for 90 calories. However, it has a high sodium content and is more processed.
Jack Link’s original beef jerky: https://www.walmart.ca/en/ip/JACK-LINK-S-ORIGINAL-BEEF-JERKY-230g/6000197071284?from=/search
Protein chips: Protein chips are a protein-packed, super tasty snack. They come in different flavors. These would be the perfect replacement for chips. They taste just as good and pack 18-20 grams of protein per bag. It’s important to note though that these products have a lot of ingredients in them, certain ingredients such as sweeteners can cause digestion issues or stomach pain for people. They are made of whey so if you can tolerate whey protein well, then you can probably consume this product without many after-effects.
Quest protein chips value pack: https://a.co/d/3VfBxVs
Protein bars
Protein bars can be a great addition to one’s diet if you know how to pick the right one. The best protein bars to have are the ones made with minimal ingredients and have no sweeteners and preservatives. A good example is RXBAR, made with egg whites, dates, and nuts, is a good option, offering 12 grams of protein for about 200 calories.
Rxbars: https://www.rxbar.ca
If you’re still struggling with your protein intake even after increasing your main protein portions and adding in additional protein snacks, consider using a protein supplement
Tip 3: Add in Supplements such as collagen, whey protein isolate powder, or vegan protein powder
When selecting protein powders, choose those with minimal ingredients and third-party testing. For those without dairy allergies, whey protein is ideal. Egg white or beef protein is suitable for non-dairy animal-based diets, while vegan pea protein or bean and rice protein work well for plant-based diets.
In terms of the quantity of protein powder to be consumed, an upper limit of 2-3 scoops is considered safe and is recommended, but a good rule of thumb to follow is to limit intake to one scoop a day to prioritize protein from food sources without over-relying on supplements. One scoop of protein powder will add about 24-27 grams of protein to your intake for only about 120 calories!
PVL Isogold whey protein isolate: https://ca.pvl.com/products/iso-gold
PVL plant pro: https://ca.pvl.com/products/plant-pro
Collagen on the other hand is also a great protein source. It is important to note that collagen is not a complete protein, meaning it doesn’t contain all of the 9 essential amino acids like whey or vegan protein, which means it is a less optimal source of protein. Collagen does have some other benefits though that are not offered by regular protein powders, such as stronger hair, nails, and better skin. Collagen also has a smoother consistency compared to protein powders so it goes well with beverages like coffee
Organika collagen: https://a.co/d/fM9ibA5
Here are some ways to enjoy consuming supplements like protein powder or collagen:
- Protein Smoothie: fruits, protein powder, milk
- Protein Coffee: Black coffee, collagen powder, milk and sweetener of your choice
- Matcha Latte: Matcha, milk, protein powder
- Protein Yogurt: Mix in one scoop of protein with a serving of plain Greek yogurt for a 40+ gram protein bomb
- Add it to dessert and breakfast recipes: Protein pancakes, protein oats, protein cookies, etc
BONUS Tip – Extra Toppers: An easy way to get a nutrition boost with extra protein
These next two products only contain a moderate amount of protein, but their protein to calorie ratio is great and they have a myriad of other benefits. They can be an easy addition to food because like supplements, they also come in powder form.
Spirulina: A type of algae rich in nutrients such as potassium, iron, magnesium, and B vitamins. One tablespoon has 20 calories and 4 grams of protein. It can enhance athletic performance and is easily added to smoothies or drinks.
Organika Spirulina: https://a.co/d/510oeVB
Nutritional yeast: Nutritional yeast is a deactivated yeast, it is a food product that comes in the form of flakes or powder. It is most commonly added to recipes and has a savory- umami flavor so it is best with savory dishes such as pasta and cheese sauces, eggs, cooked tofu, etc.
One tablespoon of nutritional yeast contains 60 calories and 8 grams of protein!! Nutrition yeast is also nutrient-rich. It contains Several B vitamins but is especially high in B-12, making it beneficial for those who have plant-based diets
Bob’s Red Mill Nutritional Yeast: https://www.bobsredmill.com/nutritional-yeast.html
Conclusion:
Boosting protein intake doesn’t require drastic changes to the diet. By slightly increasing portion sizes of existing protein sources, incorporating convenient protein snacks, and using high-quality supplements, protein consumption can be significantly enhanced. These tips provide practical and flexible approaches suitable for various dietary preferences, whether animal-based or plant-based.
Your best course of action after reading this blog would be to go through these steps in order, first increasing protein from meats and plants, then adding snacks, then considering supplementation. Some sources might also work better than others depending on whether your goal is fat loss, muscle gain or maintenance/ athletic performance, so consider your goals as well when choosing your protein sources.
Written By:
Karin Karjian