5 Ways to Add More Protein to Your Diet

Protein is an essential nutrient for muscle growth and repair. It’s also necessary for many other functions, including tissue repair and building new cells. Protein supplements are available as powders made from dairy, eggs, soybeans or legumes. Each type of protein powder provides different benefits. For example, whey is high in branched-chain amino acids (BCAAs), which help build muscle mass after exercise; people with gluten intolerance can use brown rice protein; pea protein powder doesn’t have the same taste or texture as whey but offers good value for money because it’s cheaper than whey isolate or concentrates.

Whey protein

Whey protein powder is a popular collagen supplement that you can use to increase your total protein intake. It’s an isolated form of whey, the liquid portion of milk that separates during cheese production. In addition to being an excellent source of protein (more on this later), whey contains antioxidant flavonoids and immune-boosting immunoglobulins, or antibodies—both important in keeping your body healthy.

Where can you buy it? If you want to add some whey protein powder into your diet, look for it at grocery stores or speciality health food stores in either bulk form or packaged products like bars or shakes. You may also find it online at sites like Amazon and eBay if those aren’t near where you live!


Eggs are a rich source of protein. One large egg contains 6 grams (g) of protein and 6 g of fat. Egg whites contain only the protein part of the egg, making them nearly all protein. They also contain fewer calories, no fat and no dietary cholesterol compared with whole eggs.

Eggs are a good source of choline, which may be necessary for brain health; selenium; vitamins A and B12; riboflavin; niacin; pantothenic acid; phosphorous; zinc and iron.

Pea protein powder

Protein is a macronutrient needed for the body’s growth and repair. It can be obtained from the diet or through supplements. Protein supplements like pea protein and whey protein powder can be used as a meal replacement, which many people find beneficial because they don’t have to worry about cooking anything extra or planning their meals around what’s available at home.

Supplementing with protein may help you reach your goals faster if you’re trying to build muscle mass and get stronger. Additionally, those who want to lose weight will benefit from consuming more protein than they currently do; this helps keep blood sugar levels stable throughout the day instead of having them spike after eating high-carbohydrate foods (which often leads us to reach for yet another snack).

Fish can provide high-quality protein and other essential nutrients.

Fish can provide high-quality protein and other vital nutrients, including omega-3 fatty acids, vitamin D, magnesium, calcium and selenium. A 3.5-ounce serving of baked Atlantic salmon contains 31 grams of protein (32 per cent DV). According to the U.S. Department of Agriculture’s Nutrient Database, a serving of cooked salmon also provides a healthy dose of vitamin B12, phosphorus (a mineral essential for bone health), niacin (vitamin B3), zinc and potassium. Another type of fish packed with protein is tuna: One cup (100 grams) contains 60 grams of it — that’s more than half your daily requirement.

Bone broth

It contains anti-inflammatory substances like collagen, glutamine, glycine, proline, and many immune system-supporting minerals. Bone broth contains many nutrients vital to good health — calcium, magnesium, phosphorus and silicon.

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