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Journalism of Courage
Protein is often called the king of nutrients because it has a multi-purpose role to play in key body functions, including muscle repair and growth, immunity, hormone regulation and weight management. Whether you’re an athlete looking to enhance performance, a fitness enthusiast aiming to build muscle, or simply someone striving for better overall health, ensuring an adequate protein intake is essential. As Indians have carb-heavy meals, it is important to balance daily meals with protein, not just of the right quantity but of the right quality too.
Fortunately, there are several easy and practical ways to increase your protein intake without much hassle. How much protein do you need? Anywhere between 10 per cent to 35 per cent of your calories should come from protein. So, if your needs are 2,000 calories, that’s 200–700 calories from protein, or 50–175 grams. An adult needs 0.8 grams of protein per kilogram of body weight.
1. Start Your Day with Protein: Breakfast sets the tone for the rest of your day, so why not kick start it with a protein-packed meal? Eggs, yogurt, cottage cheese, soy products and pea protein are several options to consider. You can whip up a quick smoothie by blending protein paste or powder with fruits, vegetables and a liquid base like milk or almond milk.
2. Snack Smartly: Instead of reaching for sugary or carb-heavy snacks, opt for protein-rich snacks to keep you full and satisfied between meals. Nuts and seeds, such as almonds, peanuts and pumpkin seeds, are convenient and portable sources of protein. Yogurt with berries, protein bars, sprouts and hard-boiled eggs are other choices.
3. Include Protein in Every Meal: Make it a habit to include a source of protein in every meal. Whether it’s chicken, fish, tofu, beans, lentils, soy products, or peas, aim to fill at least a quarter of your plate with protein-rich foods. This not only helps increase your protein intake but also ensures balanced nutrition throughout the day.
4. Choose High-Protein Grains and Legumes: When selecting grains and legumes, opt for varieties that are higher in protein. Quinoa, buckwheat, amaranth and wild rice are excellent alternatives to traditional grains like white rice or pasta. Similarly, lentils, chickpeas, black beans and edamame are legumes that pack a protein punch.
5. Embrace Protein Supplements: While whole food sources should always be your primary focus, protein supplements can be a convenient way to boost your intake, especially on busy days or when you’re on the go. Whey protein, casein protein and plant-based protein powders are popular options that can be easily added to shakes, smoothies or even baked goods but plan your intake on the advice of a dietician and after checking your health parameters.
6. Cook in Bulk: Spend some time on meal prep during the week to ensure you have protein-rich options readily available. Cook large batches of chicken, beef, tofu, or plant-based proteins that you can portion out and incorporate into meals throughout the week. Having pre-cooked protein on hand makes it easier to throw together quick and nutritious meals, even on hectic days.
7. Get Creative with Recipes: Experiment with different recipes and cooking methods to make your meals more exciting and flavorful. Try marinating meats before grilling or baking them, or incorporate protein-rich ingredients like cottage cheese or yogurt into recipes for pancakes, muffins or savoury sauces.
8. Don’t Forget About Dairy: Dairy products like milk, cheese and yogurt are not only rich in protein but also provide essential nutrients like calcium and vitamin D. Opt for low-fat or yogurt varieties to maximise protein content while keeping calories in check.
