Protein is an essential nutrient that plays a crucial role in maintaining and repairing tissues, supporting muscle growth, and keeping us feeling satisfied after meals. Whether you're an athlete looking to build muscle, trying to lose weight, or simply aiming to live a healthier lifestyle, incorporating more protein into your diet can be a game-changer.
With 12g of protein in every delicious serving, In Good Hands Protein Puffs deliver the protein equivalent of a glass and a half of milk and are an easy way to get the protein you need to fuel your life. Real milk protein is considered a high-quality protein because it contains all 9 of the essential amino acids required by humans1.
In addition to tasty, better-for-you In Good Hands Protein Puffs, here are some other ways to help you get more protein in your diet:
- Diversify Your Protein Sources
One of the keys to a balanced protein-rich diet is diversifying your protein sources2. While animal products like lean meats, poultry, and fish are well-known protein sources, don't forget about plant-based options. Incorporate foods like tofu, tempeh, legumes (beans, lentils, and chickpeas), nuts, seeds, and whole grains (quinoa, farro, and brown rice) into your meals. By mixing both animal and plant-based sources, you'll not only increase your protein intake but also benefit from a variety of nutrients and flavors3.
- Prioritize Lean Proteins
When choosing animal-based proteins, it's essential to opt for lean cuts. Skinless poultry, trimmed beef, pork loin, and seafood are examples of lean protein sources. These options are lower in saturated fats and calories and can help maintain heart health and lower the risk of chronic diseases4. When cooking, try grilling, baking, or steaming your proteins to keep them as healthy as possible.
- Plan Protein-Rich Healthy Snacks
Snacking can either help or hinder your protein intake, depending on your choices. Instead of reaching for processed snacks like chips or sugary treats, go with protein-rich healthy snack options – like In Good Hands Protein Puffs. In addition, Cottage cheese, yogurt, a handful of almonds, or a boiled egg are excellent choices that will not only curb your hunger but also provide essential nutrients to keep you energized throughout the day5.
- Start Your Day with Protein
A protein-rich breakfast sets a positive tone for your day. It helps stabilize blood sugar levels, preventing energy crashes and cravings later in the day. Include protein-rich options like eggs, yogurt, cottage cheese, or a protein smoothie with added fruits and vegetables. If you prefer a plant-based breakfast, try a hearty bowl of oatmeal topped with nuts, seeds, and a dollop of almond butter.
- Track Your Protein Intake
Keeping track of your daily protein intake can help ensure you're meeting your dietary goals. Use apps or food diaries to monitor your meals and snacks. This will give you a clear picture of how much protein you consume daily and allow you to make necessary adjustments to meet your protein-rich diet objectives. Be mindful of portion sizes and consider consulting a registered dietitian for personalized guidance.
A protein-rich diet is not only beneficial for those looking to build muscle but also for anyone interested in maintaining a healthy lifestyle6. By diversifying your protein sources, choosing lean options, planning protein-rich snacks, starting your day with protein, and tracking your intake, you can increase your protein consumption and reap the numerous benefits it offers. Remember that balance is key, and it's essential to combine protein with a variety of other nutrients for overall health and well-being.
1 Davoodi, S. H., Shahbazi, R., Esmaeili, S., Sohrabvandi, S., Mortazavian, A., Jazayeri, S., & Taslimi, A. (2016). Health-related aspects of milk proteins. Iranian journal of pharmaceutical research : IJPR. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5149046/
2 MediLexicon International. (n.d.). 15 best plant-based Protein Foods. Medical News Today. https://www.medicalnewstoday.com/articles/321474
3 Vary your proteins: Villanova University. Vary Your Proteins | Villanova University. (n.d.). https://www1.villanova.edu/villanova/services/dining/nutrition/thought/proteins.html
4 Mantzouranis, E., Kakargia, E., Kakargias, F., Lazaros, G., & Tsioufis, K. (2023, March 12). The impact of high protein diets on cardiovascular outcomes: A systematic review and meta-analysis of prospective cohort studies. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058321/
5 The Silhouette Clinic. (2023a, February 19). Snacks to hit your protein goals. https://thesilhouetteclinic.com/snacks-to-hit-your-protein-goals/
6 MediLexicon International. (n.d.). Protein for muscle mass: What is the optimal intake?. Medical News Today. https://www.medicalnewstoday.com/articles/how-much-protein-do-you-need-to-build-muscle