Benefits of a High-Protein Diet (and Easy Ways to Get More Protein in Your Day!)

Let’s talk about one of my favourite topics: protein. Whether you're chasing fitness goals, trying to feel more energized, or just staying full between meals, protein is your best friend. It keeps your muscles strong, your metabolism humming, and your cravings in check. Let’s break down why you should consider bumping up your protein game and how to do it without overthinking.

Why Protein is a Big Deal

1. Muscle Building & Recovery

   Protein is essential for repairing and building muscle, especially after a workout. Whether you’re lifting heavy, running sprints, or doing yoga, your body relies on protein to rebuild and recover.

2. Keeps You Feeling Full

   Ever find yourself raiding the snack cupboard two hours after a meal? Protein helps curb those cravings because it keeps you feeling full and satisfied for longer. Bye-bye, snack attacks!

3. Boosts Metabolism

   Did you know digesting protein actually burns more calories than carbs or fats? It’s called the thermic effect of food, and while it’s not magic, every little bit helps when you’re working on your fitness goals.

4. Supports Overall Health

   From healthy skin and nails to keeping your immune system strong, protein is like the Swiss Army knife of nutrients.

   
   

Easy Tips to Get More Protein Without Stress

Now, I get it—hitting your protein goals can feel like a challenge. But don’t worry, here are some super simple (and delicious) ways to sneak more protein into your day:

1. Start Strong with Breakfast

   Ditch the sugary cereal and opt for something like eggs, Greek yogurt, or a protein smoothie. Add some nut butter (don't over-do it) or a scoop of protein powder to your porridge

2. Snack Smart

   Swap crisps and sweets for high-protein snacks like beef jerky, hard-boiled eggs, cottage cheese, or a handful of almonds (again careful not to over-do it). If you’re a snacker, protein bars can also save the day—just watch out for sugar-packed ones and the marketing!

3. Make Your Meals Protein-Focused

   Think of protein as the star of your plate. Whether it’s grilled chicken, fish, tofu, or beans, make sure your meals have a good serving of protein. Add veggies and carbs around it like a supporting cast.

4. Pair Protein with Every Snack

   Instead of just grabbing an apple, pair it with string cheese or peanut butter. Yogurt with berries? Perfect combo. Crackers? Add some hummus or turkey slices.

5. Keep It Convenient

   Canned tuna, rotisserie chicken, pre-cooked hard-boiled eggs, or pre-portioned protein powder are lifesavers when you’re busy. Having these on hand can make hitting your protein goals way easier.

6. Don’t Forget Plant-Based Options

   If you’re not a meat lover, no worries! Beans, lentils, quinoa, edamame, and plant-based protein powders are fantastic sources of protein.

   
   

How Much Protein Do You Actually Need?

It depends on your goals and activity level, but a general rule of thumb is around 0.8–1 gram of protein per pound of body weight if you’re active or working on muscle gain. Not ready to calculate? Just aim to have a palm sized source of protein with every meal and snack, and you’ll be in a good spot.

The Bottom Line

A high-protein diet isn’t just for bodybuilders—it’s for anyone looking to feel their best, stay strong, and crush their goals. Plus, once you start focusing on protein, you’ll notice how much better you feel.

So, what’s your favourite way to get more protein in? Let me know—I’m always up for swapping tips. Until then, go crush your day (and maybe a chicken breast or two)! 💪

Below is a link to the protein powder we like to use at Simple Fitness (even though you don't need to have shakes!):

https://amzn.to/4aIP9nh