How to Incorporate More Protein Into Your Diet and Why You Should
February 6, 2025
Why is protein an important part of a healthy diet?
Protein is an important part of a healthy diet because it helps support your body in a wide variety of functions and processes.
Proteins are made up of amino acids, and we need to eat food that contains certain types of amino acids because our bodies don’t naturally produce them. When you eat the right amount of protein, you are supporting many different parts of your body.
How protein supports an active lifestyle
Protein supports an active lifestyle because it helps grow and repair muscles and muscle fibers. When you work out, your muscles experience tiny tears in the fibers. Protein fills these tears and helps to increase muscle mass. By eating the right amount of protein for your body, you’ll have the energy and stamina needed to successfully complete your training sessions.
10 high-protein foods to consider adding to your diet
As an athlete, it’s important to eat a variety of foods to ensure you’re getting the nutrients you need. Consider adding the following high-protein options to your diet:
- Salmon
- Chicken breast
- Beef
- Cottage cheese
- Canned tuna
- Greek yogurt
- Halibut
- Turkey breast
- Black beans
- Shrimp
How to incorporate protein into your diet
To incorporate protein into your diet, consider these different strategies to ensure you are meeting your protein goals:
Meal prep
By cooking your proteins in advance, you make it easier to quickly add needed protein to meals throughout the day.
Eat your protein first
When you eat your protein first, you help trigger a gut hormone called peptide YY, which helps you feel satisfied and full.
Add collagen to your breakfast routine
Collagen is a tasteless, dissolvable source of protein that’s simple to add to coffee, tea, smoothies, or even oats.
Choose nuts and seeds for snack time
Nuts and seeds have protein and other important nutrients. Since they don’t need to be refrigerated, you can keep a packet of nuts in your car, purse, or office, which makes it easier to choose a high-protein snack option while you’re on the go.
Make eggs for breakfast
Many carb-centric breakfasts are high in sugar and low in protein. Opt for eggs instead.
Look for ways to incorporate protein into baked goods
Adding Greek yogurt, nuts, or protein powder to baked goods recipes helps boost the protein content of what otherwise tends to be very low-protein foods. Just keep in mind that these additions might change the taste or texture of the baked goods, so follow the recipes carefully.
Add protein to every meal
By finding ways to add a source of protein to every meal, you’ll increase your intake without much effort. Consider things like pairing cheese with fruit for a snack, sprinkling nuts on a cup of yogurt, or topping salad or pasta with tuna or chicken. If you’re deliberate about including protein sources, you won’t have to go out of your way to find additional protein.
Support your athletic goals with protein
Protein is a key nutrient for optimal athletic performance. By incorporating a variety of protein sources into your meals and snacks, you’ll help support your muscles, aid in recovery, and gain muscle mass.
Please note: The information contained herein is for informational purposes only and does not contain or constitute medical advice or a medical opinion. Always consult with your qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.
Article sources
1. Dietary Guidelines. “Dietary Guidelines for Americans 2020-2025, dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf, page 33.” Accessed May 28, 2024.
