Top 5 Ways to Increase Your Protein Intake

Protein is the building block of all tissue in the body and as such, is required by everyone, not just bodybuilders and powerlifters. Protein gives the body the materials it needs to build new tissue and repair damaged ones. An adequate amount of protein will help you build muscle, get stronger and reach your fitness goals.

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1. Lean Meats. Meat can be one of the best sources of protein. Unfortunately, some meat is very high in saturated fat which can increase your risk of cardiovascular disease. Lean meats however, are high in protein and low in calories. Good examples include chicken, lean cuts of beef and seafood. Tuna is a cheap way to add a lot of protein into your diet. Each can contains just 150 calories and 30 grams of protein.

2. Eggs. Eggs have some of the highest quality protein you can find. The protein is complete (contains all of the essential amino acids) and very easily absorbed and digested. If you don't want the saturated fat intake associated with eggs, you can try egg substitutes or organic eggs which are lower in saturated fat and cholesterol while high in omega-3 fatty acids.

3. Fat Free/Low Fat Dairy. Dairy is an overlooked source of protein because it is usually high in saturated fat. You can get around this by using fat free or low fat dairy products. They still have the same protein content but are much lower in fat. Milk, cottage cheese and string cheese are good ways of adding to your protein intake.

4. Vegetable Sources. There are also some non-meat sources that can be used to increase your protein intake. While these proteins aren't complete on their own, mixing them with other vegetable proteins will help make them complete. Good sources include beans, nuts, grains and legumes. Soy is the exception: it's the only complete vegetable protein.

5. Protein Supplements. If you're trying to gain muscle, supplementing your protein intake will help. Protein supplements will help your body recover faster by quickly giving it access to the nutrients it needs to start the recovery process. Working out creates tiny tears in the muscle. These tears are repaired during rest. The repair process is what makes your bigger and stronger. Giving your body a mix of simple sugars and protein immediately following a workout will help replenish your energy stores and start the recovery process. The two main types of protein supplements are: whey and casein. Whey protein is digested very quickly and is best used immediately following a workout. Casein is digested a lot slower and is best used at night.

The End

Protein is important to everyone, even those looking to lose weight. Without an adequate amount of protein, the body wouldn't be able to properly recover from exercise. This would cause you to get weaker and unable to perform at an optimal level. Eat protein from a variety of foods, mainly those that are low in saturated fat: low fat dairy, supplements, lean meats, vegetable sources and egg whites.