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How To Use Supplements To Increase Your Overall Protein Intake

If you’re entertaining the need for more protein in your diet, this blog post is definitely for you! Taking a protein powder supplement is by far the easiest way to increase your overall protein intake. First off, eating enough protein is important for your overall health and wellbeing. Secondly, protein helps play very important functions in the body’s tissues and organs, including the formation of amino acids.

And while I don’t think you need to meticulously track daily intake, I do think we could all use a few extra tips on how we can get more protein in our diets through supplementation.

How much protein should you have?

How much protein you should consume on a daily basis will depend on your age, gender, weight and activity level. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams of protein per kilogram of bodyweight. I’ve also seen numbers of 0.5 grams of protein per pound of bodyweight. This depends on your activity. If you’re active, still growing or if you’re pregnant, you will definitely need more protein than that.

I think it’s safe to say that you want to be eating about 10-20 grams of protein at every meal/snack, you should be ok, but always check with a nutritionist, if you have some concerns.

I know many of my athletic gym-going friends try to consume higher levels of protein, up to their bodyweight in grams/day. To be honest, you don’t need to stress about the exact numbers. Simply aim to have a balanced mindset and be as consistent as possible with eating protein-rich meals each day. If that’s a challenge, you can use a protein supplement – as the title of this post suggests 🙂

Use protein powder to increase your protein intake

Now, before we get into the protein powder tips, I want to remind you that the best way to get most of the nutrients you need each day is to eat quality whole foods and quality organic or grass-fed meats, if you can. But, I highly recommend you consider supplementation! It’s a fail-proof way to support or enhance what you’re already eating.

For me, that’s where protein powder comes in, and it helps me reach my loose protein targets each day. I’ve been using protein powder in my diet for about 20 years now, and I’ve tried so many brands over the years. You just have to read your labels and watch for some not-so-gut-friendly ingredients that are sneaking into some well-known and trusted brands (hint? maltodextrin and fructose).

The easiest ways to use protein powder to increase your overall protein intake are:

1. Add a protein shake when you wake-up in the morning

Protein shakes are the easiest and simplest protein-rich supplement around, and you don’t just have to drink them alone and after a workout. You can have one first thing in the morning. In fact, I was given this tip from my personal trainer, and bodybuilder, who said to just wake-up and have a protein shake right away as you’re preparing your morning coffee.  What an easy adjustment that takes 2 minutes, while you’re waiting for the tea kettle to boil or coffee to brew, right?

2. Add protein powder to your pre-bed routine

Having a shake just before bed is another trick from my personal trainer, and it’s a good thing! In fact, if you apply my the next tip,  this can be set-up in advance so all you need to do is reach into the cupboard and add water. This is a great way to just grab a shake without too much thought. If you have a habit of reaching for high calorie snacks around 7:30-8pm, reach for a protein shake instead. You’ll not only increase your overall protein for the day but it’ll curb your appetite and prevent you from snacking before bed, which forces your digestive system to work when it’s supposed to be at rest.

3. Prepare protein in mason jars once a week

Because I don’t tend to have smoothies at home, I need my protein ready to go first thing, and after a workout. Admittedly, I’ve fallen out of this powerful daily habit and it’s wreaked havoc on my daily protein count. But lucky for you, I’m here to tell you about it so you can learn from my mistakes. So when you’re at home on a sunday afternoon,  get out your most loved mason jars and start adding a scoop in them. What I love about this method is that you can do a variety of protein jars. You can also add a dash of instant coffee in a few to make them a mocha shake. That way, life is easy on-the-run; grab your shake,  add water, shake and drink.

Protein Quality Matters – Read Your Labels

Forget about using a super-flavored protein powder, because they often come with artificial flavourings and other ingredients that can slow down your body, instead of nurturing it. I noticed recently that one of my favourite Vegan Protein Powders has Maltodextrin in it (look up what maltodextrin does to your gut!).

If you’re in the market for protein powder, natural food, supplements or other wellness products, don’t forget I have a store that sells great supplements, but these are only for the Canadian market.

That’s it! Thanks for supporting Satori Health & Wellness Coaching, and thanks a bunch for reading the post on how to use protein supplements to increase your overall protein intake to the end.

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