How to Increase Protein Intake and Absorption
Protein is arguably the most versatile macronutrient due to its ability to aid in both weight loss and healthy weight gain. So, learning how to increase protein intake is vital knowledge if you have certain body composition goals to reach.
The current food supply heavily favors snacks and meals that are high in carbohydrates and added sugar, but low in protein, which is why most individuals have difficulty making this diet change. Not to worry, though, here are some tips on how to make it easier.
The Importance of Macronutrients
It is important to remember that the other macronutrients, carbohydrates and fats, are still essential to human health. Carbohydrates have recently earned a negative reputation for being a culprit of weight loss and even chronic disease, but this is simply not true.
Carbohydrates are a major source of the energy you need to function, perform well athletically, and fuel your brain. The problem is that, due to the fast digestion of carbohydrate foods, they don't give a strong sense of satiety or fullness. Which is what leads many people to overeat.
This is why it is important to have a balance of macronutrients in your meals and snacks so that you can still get the benefits of carbs, but feel satiated enough to not eat more than you probably should.
Why Do You Need More Protein?
Displacing some carbs in your diet with protein can help to provide this balance. It remains a healthy practice to construct balanced meals even if you are not aiming for weight loss and increasing protein intake can still be beneficial.
Protein is not just about building muscles.The cells that optimize your immune system, regulate hormones, and maintain skin and hair integrity are all made from proteins.
4 Easy Ways to Increase Protein Intake
1. Combine Carbs With Protein At Snack Time
Since snacks are designed to satisfy hunger between meals, snacks made primarily of carbs cannot fulfill this purpose adequately. However, we still need carbs as fuel to help get us through to the day.
So, the best practice is to combine these carbs with protein. If you normally have an apple as a snack, add in a handful of almonds. If you have a piece of toast, add a smear of peanut butter or slices of a boiled egg for balance.
2. Make Healthful Food Swaps
Ounce for ounce, high fat meats tend to have lower protein content than lean meats because more weight is composed of fat. Opt for leaner protein such as turkey, chicken, lean meat, fish, and plant proteins.
To get the most out of your animal protein (and to reduce saturated fat intake for heart health), choose Canadian bacon over regular bacon, and choose 93/7 ground beef over 80/20. You can also get creative by using plain Greek yogurt in place of sour cream for an extra dose of protein without sacrificing flavor and texture.
3. Add Protein Powder To Your Diet
Protein powder can be a wonderful supplement to use, especially if your protein needs are too high to easily meet from your diet. Most protein powders contain about 20-30 grams of protein per scoop, which is equivalent to about 3-4 ounces of lean animal protein. However, it is more convenient to consume.
Protein powder has minimal nutrients, though, so one recommendation to keep in mind is to get most of your protein from actual food and limit protein powder to 2 servings per day.
4. Boost Basic Meals
Wondering how to increase protein intake without protein powder? Simply featuring diverse, protein-rich foods as a side dish or add-on is a simple method. Asking for extra black beans in a burrito bowl, adding chickpeas to a salad, or opting for soy milk rather than almond milk as a plant-based alternative can increase the protein content of your meals.
Animal Protein vs Plant Protein Absorption
Graph showing the content of essential amino acids in plant vs. animal protein
Graph showing digestible amino acids in various proteins (plant vs animal protein sources)
Protein from animal sources tends to contain more essential amino acids. It also is more favorably absorbed by the body than plant sources of protein which have low protein absorption rates. This is because there are other compounds in plants, like fiber, that make it harder for the body to access the amino acids. Another barrier is that you tend to have to consume much more of a plant protein to get the same amount of a small portion of animal protein.
For example, a 3 ounce portion of chicken breast contains 25 grams of protein and contains about 120 calories. To get that same amount of protein from black beans, you would have to eat 2 cups of them. Not only is that an overwhelming amount of food that could be unpleasant to eat, that’ll also run you about 400 calories. This isn’t an efficient or practical way to increase your protein intake if weight loss is your goal.
If you do not consume animal products, but still want to know how to increase protein intake, there’s good news. There are now more plant-based, absorbable protein sources available than ever before. Even some plant-based protein powders have been found to have surprisingly similar properties to whey protein. The absorption of plant proteins can also be improved by cooking and heating them properly, as well as by consuming probiotic foods like kimchi and kombucha.
If you need some ideas on how to increase protein intake on a plant-based diet, we’ve got you covered with our plant-based grocery list in a previous article.
How Much Protein Per Meal Do You Need?
It is ideal to evenly distribute your protein throughout your meals and snacks, especially if you are looking to gain muscle. This practice is also a practical method to control hunger. If you don’t exercise daily, the current recommendation is to consume 0.8 grams per kilogram of protein per day. If you are physically active, your needs would be about 1.2 - 2 grams per kilogram depending on how intensely you train.
To get your weight in kilograms, simply divide your weight in pounds by 2.2. Let’s say you are planning on becoming decently active and your weight is 155 pounds. This would make your weight in kilograms about 70 kilograms. If your needs are 1.2 grams per kilogram, this means you would need to increase your protein needs to 84 grams a day. Based on this number, this is how much protein per meal you would need:
Breakfast - 20 grams
Snack - 12 grams
Lunch - 20 grams
Snack - 12 grams
Dinner - 20 grams
High Protein Foods To Consider
Dietitians may refer to animal proteins as "high quality proteins" due to the rich content of essential amino acids and the large amount of protein that they contain in a smaller serving size when compared to plant proteins. However, plant proteins still have their place in the diet and if you don’t eat animal foods, you should pay extra special attention that you are eating enough protein.
Here are some high protein foods from both sources to consider keeping on hand:
Pork loin
Chicken breast
Lean ground beef
Lean ground turkey
Tuna
Shrimp
Greek yogurt
Cottage cheese
Eggs
Tofu
Seitan
Lentils
Edamame
Black beans
Chickpeas
The Bottom Line on Increasing Protein Intake
If you consume both plants and animal sources of protein, it may be easier for you to get your protein mostly from meat, eggs and dairy if you want to know how to increase protein intake in the most efficient way. However, plant sources also offer plenty of wonderful nutrients, as well as fiber, that meat cannot provide. Thus, a combination of both in the diet is the most optimal. If you choose not to eat animal foods, though, you can still increase protein intake with proper planning.
All macronutrients play an important role in human health and function, so it is never wise to reduce or eliminate carbs, protein, or fat from the diet for a particular health or fitness goal. However, many people can benefit from more protein in their diet whether they are struggling with hunger control or optimizing athletic performance. Just remember to choose the right sources and properly balance your meals and snacks.