5 Ways Gym Lovers Can Include Extra Protein in Their Diet
22.05.2020 WELLNESS 0.0 0

proteins in your diet


Proteins are the large and complex molecules found throughout the body, from head to toe. It is an essential component that the body requires to perform growth and development functions. Proteins help in the repair of damaged cells and tissues in the body. Proteins are vital for our existence, and we commonly know them as the building block of life. 

People who exercise and workout daily need a healthy dose of protein. Strength exercise creates micro-tears in the muscle fibers. Proteins repair these tiny tears and help in rebuilding muscle tissues. Bodybuilders and fitness enthusiasts resort to supplements like Zopiclone to promote their body’s muscle growth and aid metabolism. Though these supplements are convenient, it’s advisable to have them only after consulting an expert.  

A natural and healthy way to get more protein easily is to introduce high protein food to your diet or add some extra protein to your regular meals.

There are several ways to do this. Some of them are:

High-Protein Salads

Salads are a rich source of vitamins, minerals, and antioxidants. However, salads contain only a few grams of protein, and this leads to hunger after some time. Adding some extra protein to your salad is a great way to supplement the need and to transform your salad into a filling meal. Some ways you can do so is by:

  • Adding greens like Spinach and Kale. 
  • Beans like chickpeas and lentils are a great source of vegetarian protein.
  • Include eggs in your salad as they are a rich source of lean protein.
  • Adding cheese, poultry, or fish will also help in meeting protein needs. 

Protein Coffee

Protein coffee is an emerging trend, and it is fast gaining ground. It is a careful mix of protein powder and coffee. Protein Coffee revives metabolism and helps in alleviating muscle pain. Protein coffee is also delicious and has low-calorie with no added sugar designed to promote energy.

By adding other items like sugar, cream, or milk, you can further increase the protein content. One significant benefit of adding protein to your coffee is that it helps in losing weight. Celebrities and athletes around the world are now increasingly using protein coffee to supplement their protein needs. There are many natural coffee beans sourced protein coffee available on the market.                                               

High-Protein Snacks 

We all love snacking. Snacks can instantly provide us with the required energy. High protein snacks are one of the most popular items. They control our appetite, stop us from overeating, and maintain the weight loss. Protein-based snacks do not result in a massive intake of calories and are a convenient option to eat even when you have a busy schedule. Some of the best protein-based snacks are:

  • Roasted Chickpeas
  • Walnuts
  • Spiced cottage cheese
  • Greek Yogurt
  • Peanut Butter Toast

Protein Bars

By far, the easiest way to add protein in your diet is to eat protein bars. Protein bars are made from several ingredients like dates, oats, seeds, etc. They are also an excellent source of macro-nutrients like calcium, vitamins, and carbohydrates. Protein bars come in many varieties and are popular protein supplement choices for extremely busy people. 

However, while selecting any protein bars, be sure to check the ingredients and the brand. Many protein bars contain only sugar and are only rich in calories. Many brands also use chemicals and corn syrup to increase their sweetness further. You must avoid such bars.


Almonds are rich protein food you can include in your diet. They contain several nutrients and offer diverse health benefits. You can eat them as a snack or add them to your milkshakes. Almond contains no cholesterol and can sufficiently reduce the risk of heart disease and cancer. 

Almonds pair well with several foods like yogurt, cheese, oatmeal, etc. It will not only help you increase your protein intake but will also add flavor and crunch to your meal. Almond Protein Powder is also making its way in the market that will soon be the best protein supplement. 


Protein is a macronutrient, and you need a massive quantity of it in your body. It comes from a variety of sources like fish, egg, meat, milk.  A proper nutritional habit and including extra protein in your meals would give you sufficient quantity to lift the weights. 



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TAGS:Health, proteins, fitness, gym lovers, wellness

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