Ah the forever asked question by all the #fitnessjunkies
How to get more protein into your diet {bonus point for good protein!}
Let’s start with what is it and then move onto how you get more protein into your diet? OK
So first off protein is one of the 3 key macronutrients in our diet {yes macro – there is also micro but that’s a topic for another day 🤷🏼♀️}
The 3 macronutrients are Protein, Carbs and Fats.
Yes fat is a nutrient {don’t even get me started on that whole low fat thang yeeeesh}
For myself personally I tend to eat on the high fat side – my body just loves it – maybe it’s genetics, maybe it’s the large amounts of poor air I was exposed to for so many years- either way loveeeee ze fat .
So I have no desire to track macros for the purpose of keeping my numbers in check { I will mos def do a whole in – depth post on why I choose to track every once in a while so stay tuned!}. And before you jump all over me…. yes I know that if I wanted to lean out I could drop some fat up some carbs yaddi yaddi yada – but TBH not to sound too full of myself I think I look pretty good – not #shredded but functionally fit ya know? However, I do love to track my macros sometimes just to make sure I am getting enough protein.
Cause let me tell ya girl- this is something that I tend to fall short on—- A LOT!
Protein is an important building block of sooooo much of your birthday suit girl – muscles, bones, skin, cartilage you name it. Our body also uses protein in the synthesis of hormones and enzymes and to help repair tissue. Obvi those are important. So as you can see finding ways to get more protein into your diet is moi importatnte.
Every time I track I find that I’m great at getting a large amount of fat in {ketosis or not I get dem coconut oil on errythang }, some carbs which – since I know my body so well – I don’t put too much emphasis on- but I am terrible at getting enough protein in.
So after every track i have to go back to the drawing board and consciously add in more protein to keep my body running optimally.
Cause ya can’t be a #movememntninja if your muscles don’t grow, your cartilage is eroded and your hair and nails are brittle {the last two are mucho important obvi}
Think about it – without that stuff being synthesized and produced you look weary and unhealthy and ain’t nobody got time for that girl.
So the big question – how do you get more protein in?
Here are the 5 things I use to get more protein in when I find myself need a little protein re-callibration
1/ I make peppermint coco protein balls {bonus there’s tons of micronutrients in them too woot woot 🙌}
Here’s my fave recipe:
👆10 dates
👆1/2 c coconut flakes
👆1/2 c chocolate protein powder of your choice – personally I am allllll about that Trim Shake in choco { ps if you’re looking to save 25% on all future orders give me a shout girl!}
👆1/2 c sunflower seeds {vitamin E galore}
👆1/2 c pumpkin seeds { lots of B vitamins girl}
👆1/4 c coconut water
👆 tsp of olive oil
👆 2 💧 of peppermint essential oil .
Blend the seeds into flour- like consistency 1st yo 🤜- then add all the other ingredients into the processor and hand mold those babes into balls after
.
Keep em in the fridge for a week or so – you’ve got some high energy, high protein #onthegosnacks .
2/ Cottage Cheese or Kefir
I know this one is controversial for all of those #hardcorepaleo peeps but I loveeee these 2. Always have – always will.
Even when I had a hard time digesting dairy for some Kefir and cottage cheese seemed to sit well. {I have a suspicion that it’s the sugar kanoodling with the dairy that gives me such an avers reaction to milk but again story for another day – boy I should keep a story for another day log lolz}
These 2 help get more protein in because they are super high on protein but fairly low on fat content.
My fave way to eat cottage cheese is on some rice cakes and kefir I just drink straight up obvi cause I’m hard AF.
Just a PS! When I say kefir I mean the thick creamy stuff you get that’s super fermented not the raspberry flavoured yogurt they just claim is kefir.
3/ Incorporate more Quinoa
Quinoa is one of the only veggies considered a complete protein protein. This means that it contains all of the amino acids. Thhe little seed comes from a leafy plant thats a relative of spinach {which also btws see point below}.
So when I am feelin like I need a little more protein I start to sub out any of my “carb” dishes with quinoa. Think rice or sweet potatoes – you get my drift!
4/ Spirulina errythang {but not really cause it doesn’t taste great lol}
This guy is super powerful on the protein front – it nearly doubles steak’s protein composition per 100 grams. But TBH there are other leafy greens that are pretty powerful on the protein front as well. Chlorella and spinach to name a few.
When I need to get more protein into my diet I start adding more spirulina to my smoothies or even to my dressings.
Pro tip – spirulina tastes just like dirt {pipe down my vegan friend you know it does too don’t defend it I’m not knockin on spinach} so to make it taste better I highly suggest blending it with something powerfully flavourful like a banana, some maca powder or the TerrGreens.
5/ Ah yes and my ultra secret weapon – collagen.
There are several different kinds of collagen but I usually stick with the Great Lakes collagen. {The odd time I use the vital proteins but not that often}. I love the hydrolysate because it dissolves in cold drinks or recipes too.
Collagen is the most abundant protein in our bodies. It’s uber high in protein cause it’s basciallllly just pure protein. This sucker helps to give your skin strength and electricity 😚 for that #youthfulfoeva vibe.
Since the collagen is flavourless, like legit I can’t taste it at alll!, and it dissolves in cold or hot things I usually just throw it in wherever I can. In soups, dressings, my morning cup o joe #allthethings.
Well my sweaty girlfriend – those are my tips and tricks
I use them in combination so don’t be shy to mix and match. See which ones work for you- which ones give you better energy production, hair and nails, muscle recovery. Ya know? The works. I hope you learned something new and are gonna try adding some of theses so you can also get more protein into your diet.
What are your fave ways to get more protein into your diet?
I’ll catch ya next time you #movementninja protein lover you
💦 Sweat & Radiance
————————
USEFUL RESOURCES :
💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: http://sweatandyoga.com10off
Habit Tracker : http://sweatandyoga.com31dayexercisehabit
Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼♀️ :
ITUNES: http://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: http://sweatandyoga.comgooglepodcast
All clothing can be found on: http://sweatandyoga.comshop
The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com
Let’s get #socialgirlfriend ✌
Insta: http://www.instagram.com/suncanasay
Tweet: http://www.twitter.com/suncanasay
Blog: http://sweatandyoga.com
Pinterest: http://pinterest.com/sweatandyoga
Music for this vid: www.epidemicsound.com