6 Alternative ways to boost Your PROTEIN intake when whole foods aren't enough.

6 Alternative ways to boost Your PROTEIN intake, when whole foods aren't enough.

Getting enough protein is essential for muscle repair, hormone production, and overall health. Ideally, whole food sources such as meat, fish, eggs, dairy, legumes, and nuts provide the majority of our protein intake. However, there are times when relying solely on whole foods may not be feasible due to dietary restrictions, busy schedules, or personal preferences. If you're struggling to hit your daily protein goal, here are seven alternative ways to boost your intake.

1. PROTEIN POWDERS

Protein powders are one of the easiest and most versatile ways to supplement your diet with extra protein. Available in various forms, including whey, casein, soy, pea, and hemp, they can be added to shakes, smoothies, oatmeal, or even baked goods. If you have dietary restrictions, there are plant-based and lactose-free options available.

2. CLEAR PROTEIN DRINKS

Clear protein drinks are a great alternative to traditional protein shakes, especially for those who prefer a lighter, more refreshing option. These drinks are typically made with hydrolyzed whey or plant-based proteins and come in fruity flavours rather than the usual creamy textures of protein shakes. They are easy to digest, low in calories, and ideal for post-workout recovery or hydration with an added protein boost.

3.PROTEIN BARS

Protein bars are a convenient on-the-go option for those who struggle to get enough protein through whole foods. Many commercial protein bars provide anywhere from 10 to 30 grams of protein per serving. However, it's important to check the ingredient list for added sugars and artificial additives! If you prefer a homemade option, making your own protein bars using nut butters, protein powder, and seeds is a healthier alternative.

4.COLLAGEN PEPTIDES

Collagen peptides are a great way to add protein to your diet without altering the texture or taste of your meals. Collagen supports skin, joint, and gut health, making it a multifunctional supplement. It dissolves easily in coffee, tea, smoothies, or soups.

Unlike complete protein sources that provide all nine essential amino acids, collagen is particularly beneficial for skin elasticity, hair growth, and joint lubrication. While bovine and chicken collagen come from animal bones and connective tissues, marine collagen is derived from fish skin and scales, making it an excellent alternative for those who prefer non-land-animal-based options.

5.BONE BROTH

Bone broth is an excellent source of protein, which supports joint, skin, and gut health. Bone broth can be sipped on its own, used as a base for soups and stews, added to sauces for an extra protein boost, or even used as a cooking base for grains and vegetables.

Many people find bone broth beneficial for gut health, as the gelatine content helps to repair the gut lining and reduce inflammation, making it an excellent option for those with digestive issues. Additionally, bone broth is a natural immune booster, providing key compounds that support the body's defence system.

Whether homemade or store-bought, choosing high-quality bone broth made from grass-fed or organic sources ensures that you are getting the most nutritional value. Drinking bone broth regularly can be an easy and delicious way to increase protein intake while supporting multiple aspects of health.

6.LIQUID EGG WHITES

Liquid egg whites can be a great source of protein. They are easy to incorporate into omelettes, scrambles, or even baked goods without altering the flavour significantly. Egg whites are low in fat and high in protein, making them a great option for those looking to increase protein intake without extra calories!

While whole foods should always be the foundation of a balanced diet, these alternative protein sources can help fill the gaps when necessary. Whether you're in a rush, need extra protein post-workout, or have dietary restrictions, incorporating these options can ensure you meet your daily protein goals with ease.

Additionally, combining multiple protein sources throughout the day can help provide a more balanced amino acid profile. Experimenting with different options and finding what works best for your lifestyle can make hitting your protein targets more enjoyable.