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    Three Ways to Increase Protein Intake

    by Gary Lee - 09/09/13


    Eggs and Chicks

    Recently, in my discussion with my clients regarding nutrition I have found that some are not getting enough protein in their daily diets. As a general guideline, I recommend at least one gram of protein per pound of bodyweight. Here are a few methods to get more protein into your diet.


    Eggs – Upper Echelon. Eggs are cheap and easy to make. It has a high bioavailability index of 100, below whey, meaning that the body is able to digest protein from egg more efficiently over most protein sources. Not to mention, there are several ways to cook eggs – baked, fried, hard-boiled, poached, scrambled, and even microwaved. Buy liquid egg whites, without the yolk, when on a caloric restriction.

    Plant the seeds and go nuts! Seeds and nuts contain healthy fats, fiber, and protein. Many people underestimate how much protein nuts contain. For instance, a 30 gram serving of almonds contain six grams of protein. Ground flax with natural peanut butter in Greek yogurt would make a great combination. Eat seeds and nuts daily.

    Greek yogurt over traditional yogurt. Yogurt is known for the bacterial cultures which is critical for a healthy digestive tract; however, most yogurts are laced with sugar. Fat free yogurts are marketed as being ‘more healthy’ but the high sugar content causes all kinds of spikes in blood sugar levels. My alternative for those who love yogurt is to try Greek yogurt. It contains twice the amount of protein compared to traditional yogurt. Try this delicious Greek yogurt recipe:

    High Protein Low Carb Greek Yogurt Recipe


    Many of my clients have told me how much more energy they have when their protein consumption is increased. Give this a try and let me know how it works for you.