Strategies For Incorporating More Protein Into Your Diet

smarterstronger

Oct 16

Takeaway Points:

Most people aren’t eating enough protein, which can stall or compromise the gains they’re working toward.
Optimal protein sources will have at least 1/3 of their calories coming from protein, but ideally it should be much higher than the amount of other fats and carbs in the food.
Keeping a variety of protein rich foods that don’t require prep (like protein powders, meat jerkies, or high protein yogurt) or minimal prep (like frozen fish, ground meat, or tofu) also helps from getting bored or not having enough time to eat enough protein.

Protein is a key driver of exercise adaptation. Without enough protein, your gains will be compromised, and you’ll fail to grow optimally.

Most people aren’t consuming enough protein, and some folks find it challenging and daunting when faced with an optimal protein target. For most people, this will be around 0.82g/lb/day, which is, for example, around 160g for a 200lb person. This can be quite a lot more than most people are used to eating, though not nearly as high as I’ve seen recommended by bodybuilders and trainers in the past.

So one of the big questions I get a lot is, how can I incorporate more protein into my diet?

Today I wanted to go over some of the strategies I use and foods I like, which make it easier for me to hit my protein targets each day.

Understanding Protein Quality

While the idea that different proteins are “complementary” is kind of a myth, it does have a grain of truth to it. Ideally, good proteins have a high leucine content, leucine being one of the amino acids which has been identified as a key driver of how effective a protein is for recovery and adaptation in response to exercise.

Plant proteins tend to be lower in leucine content, while animal protein sources tend to be higher in leucine content. However, you can also often make up for the lower leucine content of plant sources by simply eating more, and you can also do things like supplement with leucine in order to “upgrade” the protein you’re already eating. In short, it’s very possible to eat a plant-protein focused diet and still get optimal gains, provided you know what you’re doing.

Another note is that typically when we think of a “good” protein source, we mean a source of protein that doesn’t have a ton of added fats and carbs in the process. If you’re eating something that has a lot of protein in it, but also comes with a lot of fats and carbs, then it’s not really worth it. Overall, your diet will generally consist of about ⅓ of your calories from protein, and the rest from your fats and carbs - so if your protein source doesn’t have AT LEAST ⅓ of its calories from protein, then by definition it’s a poor protein source. You could eat just that one food all day and while you’d eventually hit your protein targets, you’d overshoot your overall calories in the process.

Actually good protein sources typically have a much higher ratio of protein to other macros. For example, a good protein powder is probably 90%+ protein, while a “protein bar” may have macros that more resemble a candy bar with a bit of protein added in. The ratio matters!

Many foods will advertise themselves as “high protein” foods - often this means that they’ve found a new formula which adds some protein into it, and is therefore higher protein than that food usually is - but it’s usually still nowhere near an actually “high protein” food. Check labels and get a sense of how many grams of carbs and fats are bundled in to compare, before you assume that it’s actually a good protein source.

Minimal Prep Options

The king of minimal prep options is of course the protein shake. When it’s not been mixed yet, it’s stored as a shelf-stable powder that doesn’t go bad easily, and you can mix it with water or milk anytime you want to get an easy burst of protein in your day. This is why protein shakes tend to be the favored protein source of many gym rats.

However, it definitely gets boring only consuming protein shakes, especially if the rest of your diet doesn’t have enough protein in it, and you’re consuming multiple servings per day. The taste of protein shakes has never been exceptional, even if great strides have been made in terms of covering up the naturally bitter taste. So, I certainly don’t enjoy relying on protein powders alone as my only quick protein.

Another option is meat jerkies. Dried meat is shelf stable, doesn’t go bad easily, requires no prep, and is very portable, as well as being generally very lean and having a high protein percentage. You can grab a bag and carry it around all day to munch on as needed. Knowing this, many supplement companies will similarly sell their own meat jerkies, so you may be able to find something you like from your supplement company directly. Otherwise, you can search them out in your local stores and hope to find something that’s a good deal on the price.

Then there’s high protein yogurts - skyr and greek yogurt. I like these a lot because they’re very high in protein (a bit less so than protein shakes and jerkies, but not much) and require no prep. You can just grab one out of the fridge, grab a spoon, and get to eating. I also like them because you can easily take the blandness of the yogurt and add in toppings to get a new flavor - a bit of jam or lemon curd to give it a fruity flavor, a bit of granola to add some crunch, etc. Similarly, cottage cheese has great macros and occupies a similar role - just need to grab it out of the fridge and eat with a spoon.

Prepared Options

When it comes to preparation, naturally the best option is to aim for possibilities that are easily stored and prepared in advance so that you can eat quickly when needed. A bit of advance prep certainly goes a long way!

Eggs are NOT a great protein source, contrary to popular opinion - they violate the rule above about proteins needing to be significantly more than ⅓ of the calories, with eggs containing just about ⅓ of their calories from protein, and the rest primarily from fats. They’re still a healthy food and a good supplement to a healthy diet, but they’re not an ideal protein source. Still, you can do a bit of advance prep by hard boiling some eggs to save for a quick snack, if you’re into that sort of thing.

I find that when it comes to prep, a slow cooker or an instant pot is the absolute king. I used to toss some chicken breasts into the slow cooker with some broth in the morning and come back in the evening to soft, wonderfully shredded chicken that could be used in a variety of versatile ways - on sandwiches, salads, dishes, a snack, etc. This chicken can be stored in the fridge for a few days and reheated and consumed as desired. I would also try cooking it in various sauces to add various flavors, which offer plenty of variety.

Another favorite of mine is frozen fish - I used to get quite a lot of my protein from tilapia or similar frozen fish which I could find in bulk at my local Costco. I would lay a few filets on a tray, apply a little bit of oil and seasoning, and then bake in the oven for about 20 minutes or so. The end result is of course a bit fishy smelling if you’re not a fan of seafood, but delicious, cheap, and easy to consume with minimal prep.

Likewise I would often go to Costco and get whatever ground meat they sold in bulk - usually turkey, because it was often cheap, and prepare it in advance. Simmer, remove the grease to reduce the fat content a bit, season with seasonings of your choice, and then store and add to rice or veggies as needed over the next few days.

For vegetarians, tofu is another great protein source which requires a little bit of prep but is well worth it. Gently fry it, season it, and pair it well with sides, and it’ll be delicious and keep for a while with minimal prep.

Summary

Protein can initially seem daunting to get in, but with a bit of practice it can often be a lot easier than you think. If you’re properly matching the right high quality sources of protein with your daily habits, it can feel pretty effortless to get in all the protein you need - some days I find myself eating way too much!

Like anything, manipulating your diet is a skill that takes time to learn, and should not be expected to come together easily overnight. Practice, try out new options, and use trial and error to find out what works for you.

About Adam Fisher

Adam is an experienced fitness coach and blogger who's been blogging and coaching since 2012, and lifting since 2006. He's written for numerous major health publications, including Personal Trainer Development Center, T-Nation, Bodybuilding.com, Fitocracy, and Juggernaut Training Systems.

During that time he has coached hundreds of individuals of all levels of fitness, including competitive powerlifters and older exercisers regaining the strength to walk up a flight of stairs. His own training revolves around bodybuilding and powerlifting, in which he’s competed.

Adam writes about fitness, health, science, philosophy, personal finance, self-improvement, productivity, the good life, and everything else that interests him. When he's not writing or lifting, he's usually hanging out with his cats or feeding his video game addiction.

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