How to Boost Protein

Protein is vital for your body. Without it, your body cannot build muscle, bone, hair, skin and other tissues, according to Iowa State University. To boost your protein intake, you need to eat the right foods. Read nutrition-facts labels on food packaging to determine how much protein is in each serving. The nutrition-facts label will clearly indicate the amount of protein per serving, but make sure to stick to the recommended serving size. Too large a portion, and you may accidentally boost your protein intake over your recommended level.

Things You'll Need

• Calculator
• Dairy products
• Eggs and meats
• Nuts, seeds and beans
• Commercial protein products

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Instructions

• 1

  Calculate how much protein you need based on your daily energy expenditure and exercise regime. To do this, multiply your weight in pounds by the recommended number of grams of protein you require daily. The University of Iowa offers the following guidelines: For the average person, the recommended daily protein intake is about .4 g of protein for every pound of body weight. In general, athletes should have a daily protein intake of roughly .4 to .8 g for every pound of body weight. If you are a strength-training athlete, you need to consume .6 to .8 grams of protein for every pound of body weight. Endurance runners require .5 to .6 grams per pound of body weight.

• 2

  Add dairy products to your diet to boost protein intake. East Carolina University offers the following suggestions: Mix powdered skim milk into a glass of whole milk to give it an extra boost of protein. Add grated cheese to vegetables and potato dishes. Also, eat yogurt and cottage cheese, which are good sources of protein.

• 3

  Add eggs, meats and seafood to your diet. For example, deviled eggs, egg-based casseroles and hard-boiled eggs are all good sources of protein, according to East Carolina University. The university also recommends adding chunks of meat to casseroles and soups. Use lean meats, such as turkey and chicken. Also, seafood, such as shrimp, salmon and tuna, is a healthy source of protein.

• 4

  Add nuts, seeds and beans to your diet. You can eat nuts and seeds as snacks, or add them to salads and other meals. Peanut butter is also high in protein. Spread it over bread, crackers and vegetables for an extra dose of protein.

• 5

  Add commercial protein products. These include protein powders, shakes and bars. Since these products often make strong claims about their effectiveness, it's a good idea to research a product before you take it.