Optimizing Your Protein Intake

Did you know there are 5 ways to get the most out of protein in your diet?

Quantity

We learned the basics of how much protein we need earlier. By aiming for at least 20+ grams at each meal and snack, you’re off to a great start at optimizing your protein intake!

Quality

Quick refresher: Proteins from animal sources are considered high-quality as they contain all nine essential amino acids. Other than soy, pistachios, and pea protein, most plant-based sources are not complete but can still meet your protein needs as part of a diverse diet that fills in missing aminos through daily variety.

Now let’s look at three other ways to get the most out of your protein!

Pairing

Better together. A little magic happens when you pair certain proteins and foods. For example, eating grains with legumes (like rice and beans) can provide a complete set of aminos. Whole wheat bread and peanut butter also make a complete protein together. Plus, eating protein with other nutrients like fiber-rich vegetables can improve digestion and nutrient absorption while optimizing your protein intake.

Variety

Your body benefits from a diverse protein intake. Don’t limit yourself to a few old standbys like poultry, meat, and dairy. Mix it up with fish, seafood, and plant-based options like beans, lentils, nuts, and seeds. Each source offers a unique blend of amino acids, the building blocks of protein your body needs to function properly.

Timing

Spreading your protein intake throughout the day can help you build and maintain muscle mass and support recovery. It also helps keep you feeling satisfied and less hungry throughout the day. This is why we’re aiming to eat plenty of protein at each meal, rather than eating it all in one meal.

Another thing to consider is incorporating more protein as you snack. Here are some great protein snack suggestions to optimize your protein intake…

Tip: Anytime you eat a snack, pair it with a protein source. This not only ups your protein intake, but it’s also better for quelling hunger and keeping blood sugar levels balanced.

Here are some great examples:

Greek Yogurt + berries

String cheese + cherry tomatoes

Hummus + carrots

Cottage cheese + peaches

Almonds + strawberries

Hardboiled egg + cucumber

Nut butter + apple slices

Shaklee provides even easier grab-n-go high-protein snacks:

Life Shake is one of the best high-protein snacks. It has over 20 grams of protein!
Shaklee Meal Bar is what I love to grab when I need something quick. They’re perfect to stash in your car, desk, backpack, or purse. These chewy bars keep me feeling satisfied with 20 g protein and 6 g fiber. They come in three tasty flavors.

Do you see a way you could optimize your protein intake even more?

optimizing your protein intake