• Fitness
  • Motherhood
  • Workouts
  • Nutrition
  • Wellness
  • Nav Social Icons

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • About
  • Nutrition & Workout Plans
    • At Home Full Body Workout Videos
    • Custom Workout Plan
    • Free Grocery List & Meal Plan Guide
    • All Services
  • Shop My Favorites
  • Blog
    • Fitness
    • Motherhood
    • Workouts
    • Nutrition
    • Wellness
  • Members
    • Login
  • Contact
  • Mobile Menu Widgets

    Connect

    Search

Fitness for Moms | Aleah Stander

Fitness for Moms | Aleah Stander

fitness and wellness for moms

  • About
  • Nutrition & Workout Plans
    • At Home Full Body Workout Videos
    • Custom Workout Plan
    • Free Grocery List & Meal Plan Guide
    • All Services
  • Shop My Favorites
  • Blog
    • Fitness
    • Motherhood
    • Workouts
    • Nutrition
    • Wellness
  • Members
    • Login
  • Contact

How to Increase Protein Intake: 5 Easy Strategies

February 22, 2020 · In: Featured, Nutrition

Disclosure: This post may contain affiliate links, to find out more information, please read my disclaimer. 

How to increase protein intake photo of fitness woman

Protein is an extremely popular macronutrient due to its many benefits, so let’s discuss how to increase protein intake in your diet. Here are 5 easy ways to get more protein in your diet. You’ll learn why protein has such hype around it, how much to consume, and five strategies on how to add more. Ready? Let’s go! 

Why eat protein?

Protein is the building block of the body. Some of the benefits of eating protein include boosting immunity, increases satiation, stabilizes blood sugar, and helps burn calories. Amino acids are the building blocks of protein, nine of which are essential, meaning they must come from food (the body doesn’t make them). If the diet lacks essential amino acids, the body will pull the protein needed from breaking down muscle. 

In short, consuming sufficient protein will prevent your body from breaking down muscle, which is vital for fat loss. The more lean muscle you have, the more calories the body burns at rest. 

How much to eat?

For adults, the protein recommendation is 1/2 gram of protein per pound each day. For children, about 1 gram per pound each day, due to rapid growth. However, it is common for athletes and bodybuilders to push protein intake higher, to 1 gram per pound each day or 25-30% of total calories. Tracking your intake and testing different levels is the best way to discover the right amount for you since needs will vary based on current lean muscle mass and activity level. 

5 strategies on how to increase protein intake: 

  1. Find a high-quality protein powder. There are so many ways to add protein powder into your daily routine; you only have to get creative! You can add protein powder to pancakes, oatmeal, cookies, and smoothies. My top recommendation is this organic vegan blend on Amazon. They have the best tasting plant protein, with 160 calories and 30 g of protein in 2 scoops. This mix is Certified USDA organic, Non-GMO project verified, gluten free, dairy free, and soy free.
  2. Start your day with a green protein smoothie. I recommend this to all my health coaching clients. Mix dark greens like spinach with frozen berries, almond milk, protein powder, and chia seeds or nut butter for a fantastic start to the day. Clients claim starting the day with a super healthy meal helps them feel amazing and stay on track throughout the day. 
  3. Add complete proteins to meals. These include meat, fish, poultry, eggs, yogurt, edamame, pumpkin seeds, quinoa, buckwheat, and nutritional yeast. All of these can be prepared in bulk ahead of time for grab and go meals during the week. One of my favorites to meal prep is cold quinoa salad. 
  4. Combine incomplete proteins to make a complete protein, such as beans, peas, nuts, and whole grains. Not all proteins contain all nine essential amino acids, but combining them does. For example, combine black beans and brown rice. 
  5. Drink BCAAs during or after intense workouts – BCAA’s stands for branch chain amino acids, which are 3 of the essential amino acids. I highly recommend this brand on Amazon because it contains Vegan Certified plant-based BCAAs, L-Glutamine, and electrolytes. The all-natural blend lacks the offensive aftertaste of anything artificial. I drink it for intense and long gym sessions!

Summing-up, boosting protein intake can assist with weight loss, muscle building, improved energy, or boosting immunity. I hope these strategies helped you take that step! If you enjoyed reading how to increase protein intake, you might also like this blog post on removing empty calories to lose weight. Don’t forget to subscribe to the newsletter for my free healthy grocery list!

Till next time, 

shop the post

  • Twitter
  • Facebook

By: AleahS · In: Featured, Nutrition · Tagged: fitness, nutrition, protein

you’ll also love

The 5 Best Postpartum Jeans for Mom Pooch
Mom to be in nursery wearing pregnancy belly bandsThe Best Pregnancy Belly Bands For Runners
How to Jumpstart Weight Loss in 5 Simple Steps

Join the List

Reader Interactions

Leave a Reply Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Next Post >

Grow Long Healthy Hair with these 10 Tips & Products

Primary Sidebar

Meet Aleah

Meet Aleah
hello!

I’m Aleah - a fitness coach and fellow mama, here to partner with you in your journey to health. Show yourself around for free resources on fitness, nutrition, and motherhood. When I'm not dreaming of my next travel destination, you'll find me relaxing with my husband, cherishing days with my baby boy, and rewatching episodes of Friends.

Read More

Connect

join the list

Featured Posts

Long white maternity photoshoot dress with sleeves

Maternity Dresses for Photo Shoot: When to Shoot & How to Pose

Intermitted Fasting by Aleah Stander

Best Intermittent Fasting for Women

The 5 Best Postpartum Leggings

Search

Follow Along

@aleahstander

IT’S A…⁣ ⁣ Welcoming a new baby in March 2 IT’S A…⁣
⁣
Welcoming a new baby in March 2023 🎉 Big moves happening in more ways than one. We are thrilled to soon be a family of 4!! ⁣
⁣
#genderreveal #pregnancyannouncement #pregnantblogger #babyblogger
Big news - We are moving to Indianapolis! ⁣ ⁣ Big news - We are moving to Indianapolis! ⁣
⁣
When I moved to Dallas from Miami 8 years ago, I had no idea how much my life would change. The community welcomed me with open arms and I’m so grateful for that. I met my husband here, started our family, formed beautiful friendships, and got to sweat with the most amazing people. ⁣
⁣
After much thought and soul searching, Hubs and I decided to make the move north, so Blake will grow up closer to his family in IN and PA. We are building a house with lots of room for him to run 🏡⁣
⁣
Equinox crew - I’m teaching till the end of July and hope to see you for one more sweat! ⁣
⁣
Thank you Dallas fam for welcoming me and making it so dang hard to leave. Hugs to you ❤️⁣
⁣
📸 @sarahleana
My baby is 1! ⁣ ⁣ One year ago, we were at the My baby is 1! ⁣
⁣
One year ago, we were at the hospital meeting him for the first time. Nothing could prepare me for how my life would be flipped upside down, and how I would fall head over heels in love in a completely new way. ⁣
⁣
He’s grown and changed so much over the last year. Each new version of him feels like I’m meeting someone new, but someone I’ve always known.⁣
⁣
I’ve cried countless happy tears in the last year, thinking about how grateful I am he chose me to be his mama. Happy Birthday to my sweet baby boy 💙 ⁣
⁣
Moms: What’s the craziest part of pregnancy & mo Moms: What’s the craziest part of pregnancy & motherhood you didn’t know about before? Even with little man here now the 3am parties don’t stop 👶🏻🤣
.
#momhumor #motherhood #momquotes #raisingboys #funnymom #momlife #momboss #parentingmemes #pregnancyjourney #pregnancylife #pregnantfitness #momofboys #momsbelike #pregnantbelly #pregnantmom #momproblems #momtruth #momstruggles #pregnancyhumor #parentinghumor
For my entire life, I always wanted to be a mother For my entire life, I always wanted to be a mother. This is the year I got my wish. I can’t believe how lucky I am that he picked me as his mama. It’s the most challenging and rewarding thing I’ve ever done. My heart is overflowing. Happy Mother’s Day to all the moms ❤️ #firstmothersday

Footer

Shop

  • At Home Full Body Workout Videos
  • Custom Workout Plan
  • Shop My Favorites
  • Aleah’s Amazon Shop

Info

  • About
  • Contact
  • Privacy Policy
  • Disclosure Policy

stay in the know

Copyright © 2023 Aleah Stander · Theme by 17th Avenue