To get your overall protein intake up you should be having some source of protein at every feeding opportunity. Having protein at each feeding is going to do a couple of things:
- Provide a bit of a boost to your metabolism. The thermic effect of protein is higher than that of fat or carbohydrates. In simple terms, it takes more energy to digest protein than fat or carbs.
- Improve lean muscle mass and help with recovery from workouts. The rate of protein turnover will be sped up especially if a post-workout shake is consumed.
- Reduce body fat. Isn’t this really what every one is after? Consuming protein at every meal is usually going to displace those fat storing carbs.
- Help control blood sugar and increase satiety, which will in turn leave you feeling full longer and reduce hunger
So where are you going to get your protein from? Here is a list of your best sources:
- Grass fed beef or bison or non-grass fed lean, red meats
- Chicken or turkey breast
- Ground chicken or turkey breast
- Organic omega-3, cage-free eggs or organic egg whites
- Fish such as wild salmon, shellfish (shrimp, scallops, lobster), tilapia and canned salmon
- Greek yogurt
- Low-fat cottage cheese
- Turkey or beef jerky
- Whey or casein protein powder