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Getting in some extra protein doesn’t need to be complicated. Here are some simple ways to do it, according to a sports nutritionist
Summary
1Boosting your protein for weight management
Upping your protein intake may be an effective way to start to manage your weight, as part of a healthy regime including a balanced diet...
2How much protein do I need a day?
“A good starting point is to aim for 0.8g of quality protein per kilo of bodyweight. So, for a 70kg person, that would be 56gs of protein”...
3How to bring more protein into your routine
Transform your breakfast smoothie by whizzing up your favourite flavours and topping off with a protein supplement...
Protein has become classic watercooler conversation at the gym for good reason. “The main role of protein is to build muscle,” explains our nutritionist, Emily Foster. ‘If we don't have adequate protein intake, we won't be able to build or sustain our muscle mass.”
But the benefits don’t stop there. These gains mean that we're more metabolically active, so we actually burn more calories even when we’re at rest. “So, if weight management is a focus for you, it will be easier to be in a calorie deficit than if that body weight was made up of fat1,” she says.
Boosting your protein for weight management
Upping your protein daily intake may be an effective way to start to manage your weight, as part of a healthy regime including a balanced diet and exercise. This is because out of fat, carbohydrate and protein, it’s the latter that will keep us feeling fuller for longer.2
"In theory, good sources of protein could mean you eat less throughout the day"
“Protein is the most satiating macronutrient so having good sources of protein with every meal will ensure you stay full, reducing your appetite and in theory, you may eat less throughout your day,” explains Emily.
While some of us struggle to meet our protein goals, having enough means that we’re giving our body what it needs to not only grow muscle but to recover, too.
Of course, both fat and carbohydrate are equally important to maintain a healthy, balanced diet with each having vital roles to play when it comes to fuelling our bodies and enabling repair.
What level of protein should I be looking for?
“A good starting point is to aim for 0.8g of quality protein per kilo of bodyweight. So, for a 70kg person, that would be 56g of protein,” suggests Emily. “This is dependent on your goal as well as how physically active you are." And what is quality protein? Think foods like beans, pulses, eggs and lean meat3 and consider the best times of day to take protein too.
If upping your protein game is something you’re focussed on right now, then the good news is that there are lots of ways to meet your macros without as much as a raw egg in sight. Here are seven simple ways to get on the gain train…
How to easily bring more protein into your routine
- Get creative with protein in smoothies
Transform your breakfast smoothie by whizzing up your favourite flavours and topping off with a protein supplement.
A handful of frozen berries, some milk of your choice and a scoop of either a flavoured protein such as vanilla or strawberry, or a non-flavoured – we love Pulsin’s pea protein – and you’ll be slurping around 20g of protein without even trying. Cocktail umbrella optional.
Try: Pulsin Pea Protein Powder, Optimum Nutrition Gold Standard French Vanilla or PhD Smart Protein Strawberry. - Power up your protein at breakfast
It can be easy to either skip breakfast or grab a high-carb, high-sugar breakfast without even as much as a gram of protein when you’re on the go. Starting your day with a protein-rich meal can in fact aid weight management and keep you going until lunch4 without those 11am crashes that have us raiding the biscuit tin.
Whether it’s some fluffy scrambled eggs, a protein-enriched cereal or pancakes with added protein powder whisked in, make sure you’re factoring in protein at the start of every day.
Try: Surreal cocoa protein cereal, Bio & Me cocoa and hazelnut gut-loving protein granola or Tribe protein muesli. - Pack some protein snacks
We all love a snack to get us through the day, but not all snacks are made equal. If you’re on a mission to increase your protein, one of the best ways is to incorporate it into your snack game. Think peanut butter on rice cakes, a dollop of Greek yogurt with some fresh berries, a handful of nuts or a protein bar.
Try: Manilife deep roast crunchy peanut butter, Grenade dark chocolate mint protein bar or Barebells cookies and cream protein bar. - Crack your protein goals with an egg
One of the best sources of protein is the humble egg, with each one delivering around 13g of easy-to-absorb protein.5 And what do we love about eggs at H&B HQ? Their versatility. Silky scrambled eggs, fried on top of a stir-fry or added gradually while making porridge (don’t knock it ‘til you’ve tried it). Eggs have historically suffered some bad press with links to cholesterol but as part of a balanced diet, they’re one of the easiest and tasty ways to meet your protein Recommended Daily Allowance (RDA). - Plan your plate like a protein pro
We’re not saying it’s all chicken, rice and broccoli from here on in, but… planning what you’re eating and opting for a good source of protein on your plate will see you hitting your goals one meal at a time.
Eggs, fish, red meat, chicken and plant-based winners such as tofu, nuts and pulses all pack a protein punch if you want to build that muscle. Think about loading at least a quarter of your plate with a source of protein at every meal.6 - Drink protein on the go
We know life can be a juggle so meal planning and thinking ahead can, at times, go by the wayside. If you’re out and about and in need of a quick protein zap, protein drinks are a handy go-to. Some brands have impressively managed to cram up to 50gs of protein into one serving. Find them in the fridge at your local H&B.
Try: Ufit high protein salted caramel shake or Grenade white chocolate protein shake.
The final say
Protein is packed full of benefits, from aiding muscle growth to keeping you satisfied (and therefore playing a role in weight management).
Even better, getting enough of it can be easier than you think. “Look at your day as a whole and think about some of the quick wins,” says Emily, like adding protein powder to your porridge, peanut butter in your smoothie or an extra egg in your omelette.
“Having some good-quality protein within about two hours of working out is optimal,7 but spreading it throughout the day also means it’s achievable,” she adds. You can find out more about protein – including extra tips from Emily – on our sport and fitness hub.
This article is for information only and not medical advice. Speak to your doctor if you have any concerns about your health.
- Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of Obesity & Metabolic Syndrome [Internet]. 2020 Oct 27;30(1):20–31. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/
- Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, et al. Effect of a high-protein breakfast on the postprandial ghrelin response. The American Journal of Clinical Nutrition. 2006 Feb 1;83(2):211–20.
- NHS. Meat in your diet [Internet]. nhs.uk. 2021. Available from: https://www.nhs.uk/live-well/eat-well/food-types/meat-nutrition/
- Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. The American Journal of Clinical Nutrition. 2013 Feb 27;97(4):677–88.
- Puglisi MJ, Fernandez ML. The Health Benefits of Egg Protein. Nutrients [Internet]. 2022 Jul 15;14(14):2904. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/
- NHS. The Eatwell Guide [Internet]. NHS. 2022. Available from: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
- van Vliet S, Beals J, Martinez I, Skinner S, Burd N. Achieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food Consumption. Nutrients [Internet]. 2018 Feb 16;10(2):224. Available from: https://www.mdpi.com/2072-6643/10/2/224
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