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10 Ways to Increase Protein Intake

02/27/19

Health Coach | Marissa Vicario | Ways to Increase Protein Intake | National Protein Day

Today is National Protein Day (yes, there really is a day for everything!) so what better time to shed light on this oh-so-important-but-often-overlooked macronutrient. According to a recent survey, 37% of Americans don’t get enough protein and I believe that! The USDA recommendation is 45 grams of protein for women, but for most people that’s far too low!

It’s common that when my clients start to work with me in a Health Coaching program, that they aren’t getting enough protein to sustain their weight loss goals. Not surprisingly, this is even more common with my clients who primarily eat a plant-based or pescatarian diet. And to be honest, it’s something I struggled with myself in the past. Recently, I’ve focused on increasing my protein intake and have been noticing more satiety from my meals, fewer cravings and increased muscle definition – all good reasons to eat more protein. If you’re struggling with getting enough protein, aim for .7 to 1 gram of protein per pound of body weight and heed these 10 ways to increase protein intake. 

One // Add Protein Powder. Added to your morning smoothie or your oatmeal, a protein-packed breakfast can impact how you eat the rest of the day. Protein powder can add up to 20 grams or protein to your breakfast or snack. 

I recommend: Now Foods Organic Plant Protein, Pure Protein Superfood

Two // Nibble on a Protein Bar. I used to shun protein bars because many were loaded with sugar and other questionable ingredients, but protein bars have come a long way since then. If you’re on the go or need an easy source of quick protein post-gym, consider a protein bar. 

I recommend: Nu Go Slim (vegan), Epic, Nuttzo, Perfect Bar, GoMacro High Protein (vegan) 

Three // Put an Egg On It. The easiest way to use up leftovers, make them taste just as good as the day before and boost them with protein is to put an egg – or two – on them. 

Four // Mix In Collagen. Tasteless and easy to incororate into anything (think: smoothies, tea, coffee oatmeal, baked goods, protein bars), it easily adds an extra 10 grams of protein to anything you use it in. 

I recommend: Great Lakes Collagen, Vital Proteins

Five // Eat a Protein-rich Breakfast. Swap out your morning granola for a protein-rich breakfast like eggs or last night’s chicken and vegetables. 

Six // Snack on Greek Yogurt. Greek yogurt packs a serious protein punch. Just go for the full fat, unflavored varieties and add your own mix-ins like fruit, granola, nuts and seeds. 

I recommend: Fage, Siggi’s

Seven // Include Lean Protein in Every Meal and Snack. When planning meals and snacks always include a lean protein to keep you full and satisfied longer. 

Eight // Don’t Pass on the Peas. It turns out the veggie that haunted every childhood dinner plate is actually full of protein with more than 8 grams per cup! Use them to add protein power to your hummus or guacamole, add them to pasta or keep it simple and make them as a side dish. 

Nine // Consider Plant Proteins. If you’re a meat-eater, increase protein intake by experimenting with plant-based proteins like tempeh and tofu to add variety to your meals. 

Ten // Reach for Jerky. As lean as it gets, jerky is trimmed of fat and is totally portable. Choose brands that are sustainable, wild and low in sodium. Don’t eat meat? Check out salmon jerky!

I recommend: Epic, Fishpeople

Do you eat enough protein? How do you increase protein intake? 

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About Me


Welcome! My name is Marissa and I’m a lover of all things health and wellness.As a NYC-based board-Certified Wellness Coach and Healthy Living Expert, I share my own health secrets, get-fit tips and the cooking expertise that has inspired countless women to change their relationship with food and turbocharge their health to become holistically hot in a way that’s fun and fearless.
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Memorable moments from the last EVER! @natprodexpo Memorable moments from the last EVER! @natprodexpo #expoeast From my first Expo in 2015 in Baltimore where I befriended my Expo Buddy, @ericaagran at the @newhopenetwork Influencer Summit to a new Summit experience this year with @foodwellnessequity, I've tried endless delicious and of course some crazy snacks in the name of research (like crickets πŸ¦—- no joke!), I've met and partnered with countless brands and shared them with my community and clients who want to make better choices for themselves and their families. It's been a fulfilling and wild ride! Thanks for following along with my content and recommendations over the years! I promise to keep finding and sharing in new ways! πŸ’šπŸ’‹βœŒπŸ»
When I started losing my pregnancy weight, I felt When I started losing my pregnancy weight, I felt like I lost it everywhere but my lower belly. At 6 weeks postpartum, I was cleared to workout and told I didn't have diastasis recti, but the truth is, I should have been doing deep core exercises to strengthen my pelvic floor and support my core anyway. Fast forward to June 2022, with most of my pregnancy weight gone, I was frustrated with the "mommy Pooch" that was left behind. I tried everything from changing up my macros to focusing on traditional abdominal exercises and even TRIM's 'Banish the Bloat' program thinking maybe I was just bloated. 

About a month ago, I started focusing primarily on the deep core exercises in my Deep Core Guide (free copy at the link in my bio and linked in stories). These are the only Ab exercises I've done for the past 4 weeks. I've done them consistently everyday - it takes about 6 minutes at the end of my workout and the photo on the right is a recent one where it's clear these deep core exercises are working!

They're designed to target your transversus abdominis (TA muscles) and train your tummy to lie flat. Not interested in aflatter tummy? That's ok! They're still great for strengthening your core which is important for the overall health of your muscles and joints. For example, a strong core can help eliminate low back pain. 

Download a complimentary copy of my Deep Core Guide at https://mailchi.mp/e77671278e93/deep-core - you can also find this link in my bio and in my stories today!
Get ready with me as I head into a new school year Get ready with me as I head into a new school year with @adidas at www.MarissaVicario.com/blog today to check out all my favorite Fall activewear picks for every activity. Everything is linked on my blog and my LTK at https://liketk.it/4j3ar πŸ’šπŸ’‹πŸ‚ #adidasbloggerscommunity #adidaspartner
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Protein is the foundation of sports nutrition, and Protein is the foundation of sports nutrition, and muscles need lots of protein to function and recover after exercise.

Whey Protein: Whey is high in. protein and BCAAs (branched chain amino acids) which play a key role in muscle protein synthesis for growth and recovery. Whey protein is easy to digest but does contain lactose (dairy). 

 

Pea Protein - a vegan/vegetarian option, Pea Protein is derived from yellow split peas. Also rich in BCAAs. Although absorption is slower than whey protein. Some studies show that pea protein is as effective as whey protein as part of an active routine for muscle growth and recovery. 

 

 

Bone Broth Protein - Bone broth is a natural source of protein. These protein powders are comprised mostly of collagen. They're ideal for those with food sensitivities to other protein powders. 

Egg White protein - Eggs are naturally high in protein adn are proven to help with satiety. For those who prefer an animal sourced protein but are sensitive to dairy, egg white protein may be a good choice. Use code MARISSA at checkout for 20% off your order. πŸ’šπŸ’‹πŸ’ͺ🏻
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