An effective way of increasing protein intake is having snacks full of protein handy. And these can still be very tasty. For example, peanut butter paired with fruit will give you good protein, healthy fats, and vitamins plus it tastes great. Other good options are lean jerky, cottage cheese, or various types of nuts.
Salads can be very healthy and even useful for recovery, but that depends on what you put on top of the vegetables. Great protein-rich choices are canned fish like tuna or sardines, or left-over meat cut up in smaller pieces. You can also sprinkle cheese or chopped almonds on top.
A great example is Greek yoghurt. It contains a lot more protein than regular yogurts and tastes better, it’s an easy choice at the store if you need to up your protein intake. Another good idea is to replace morning cereal with eggs. They not only contain a lot more protein but healthy fats and plenty of vitamins too.
Recipe: Pina Colada Protein Shake
And finally, there are protein shakes and smoothies. These usually offer the best sources of protein and take very little time to prepare, 5 minutes in case of this one. The main advantage lies in the flavour possibilities, though. Why not feel like you’re on a vacation, lying on the beach with a pina colada in your hand when recovering. With this recipe, you can!
- 1 frozen banana
- 1 cup frozen cubed pineapple
- ⅔ cup coconut cream
- 1 cup almond milk
- 2 tbsp collagen or whey protein
- ½ tbsp ground chia seeds
- ½ tsp coconut extract
- ½ tsp vanilla extract
- Place all ingredients for the shake in a blender and blend until smooth.
- Serve in two glasses. Or one. Then drink it.