Boosting your daily protein intake is like giving your overall health and wellness ambitions a boost. Whether you're a fitness enthusiast looking for peak performance or just someone looking to take care of yourself, knowing how to hit your daily protein quota matters.

The Nutrition Squad Team has listed practical tips and nutritional advice for you to easily incorporate more protein into your daily diet. This will allow you to have a balanced diet and give your body a boost. So, are you ready to stock up on protein? Let's go!

Calculate your protein needs

Your daily dose depends on several factors such as your weight, your activity level and type, and your fitness goals.

Protein should make up about 15% of your daily diet, but this can vary depending on your sport. If you don't train much, it's recommended to consume between 0.8 and 1 gram of protein per kilogram of body weight. For those who do bodybuilding, it's best to consume about 1.6 grams per kilogram, and if you practice endurance sports, it's about 2 grams per kilogram.

For example, for a sedentary person weighing 80 kilos, it is recommended to consume 64 grams of protein per day.

At the same time, it's important to make sure your protein is high-quality, which means it needs to have the right mix of amino acids. You can achieve this by choosing different protein sources.

Spread your protein intake throughout the day

Try to include protein in every meal instead of eating it all at once. It's more efficient and makes it easier for your body to absorb.

Imagine you need 100 grams of protein per day. Rather than eating it all at once, the idea is to divide this amount over your meals and snacks.

For example, you might aim for about 25 grams of protein at each meal and 12.5 grams at each snack.

This optimizes absorption and maintains consistent energy, rather than overloading your system with a large dose of protein at once. By dividing it up intelligently, you maximize the benefits for your muscles and energy throughout the day.

Vary your diet

Vary protein sources to ensure a full range of amino acids, the building blocks of protein.

By incorporating different foods like meat, fish, eggs, dairy, legumes, nuts and seeds, you get a full range of essential nutrients.

It's like putting together a versatile nutritional team, promoting muscle growth and optimal health through a diversity of amino acid intakes.

Favor lean sources of protein

Instead, opt for lean proteins like skinless chicken, fish, and low-fat dairy products.

This allows you to get necessary protein without adding excess saturated fat.

These choices help maintain a balanced diet while preserving cardiovascular health. By prioritizing these options, you ensure a nutritious day that benefits your overall well-being.

Think about supplements

If you're struggling to meet your protein intake through diet, a convenient option is to consider supplements like whey protein. You might want to try Squad Nutrition's whey protein.

Our whey offers a high concentration of protein while being low in fat and carbohydrates.

It can be a convenient addition to your nutrition plan, especially after training, promoting muscle recovery. Consider trying Squad Nutrition's whey protein to supplement your protein intake and maximize the benefits of your diet.

Organize your meals and snacks

Planning balanced meals and protein-rich snacks is a key step in ensuring you meet your protein quota.

For snacks, consider convenient and nutritious options like Greek yogurt, protein bars, hard-boiled eggs, or fruit with peanut butter. These snacks not only satisfy your hunger between meals, but they also help maintain stable energy levels throughout the day.

By planning wisely, you ensure every bite counts toward your daily protein goal.