From my previous articles, by now you must have learnt the importance of protein. This not only increases muscles but also improves skin, hair and immunity. If you are not developing your muscles, you still need 1gm/body weight protein. If you are improving your body composition or growing muscles, then you need 1.5-2gm/weight protein. Let’s know the 5 ways to increase protein naturally.

EAT FOOD CONTAINING PROTEIN FIRST

While eating your meal, first consume protein rich food. For example, a combination of rice and chicken consume your chicken first and then consume your rice. This reduces ghrelin (hunger hormone) and controls hunger.

EAT PROTEIN AS A SNACK

We can increase protein intake easily by consuming protein snacks easily. We generally consume nachos, chips as snacks but in order to increase our protein we must eat cheese, paneer, kababs, nuts as snacks.

REPLACE CEREALS > PROTEINS

We generally consume bread, oats. Although 100gm of oats consume 6gm of protein whereas, 3 eggs contain 19gm of protein. Other than protein, it also contains micronutrients like choline and selenium.

CONSUME GREEK YOGURT

Consumption of curd increase protein but greek yogurt is a better option. Every 250gm of greek yogurt contains 20gm of protein. According to scientific research, intake of Greek yogurt can lead to secretion of GLP1 and YPP hormones by which hunger hormones can be controlled.

CONSUME PROTEIN BARS AND PROTEIN SHAKE

There is no doubt that we should increase protein by consuming whole food but if you cannot complete your requirements then go for bars or shakes. Lot’s of protein shakes are available like whey protein, casin, soya, etc. From all of these, whey is high in protein and easy to digest.