How to Add Protein to Food
According to the Mayo Clinic, protein is an essential part of a healthy diet. People need a diet composed of raw fruits, vegetables and protein. Protein helps to build and maintain healthy muscle tissue. However, some people are not able to eat meat, so they need to add protein to other foods. Adding protein to your diet is really quite simple. You just need to buy a protein supplement and combine this with the foods you consume every day.
Instructions
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Buy a whey protein supplement (you can find this in the health food or vitamin supplements section at your local health-foods store). Whey is a popular type of protein supplement, but you'll also see other brands that contain different forms of protein that may come from animals. Another vegetarian source of protein is spirulina powder (also found in the health food section). Spirulina is a blue-green sea algae that's loaded with minerals and protein.
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Add your supplement to a smoothie in the morning. Combine 1 tbsp. protein powder with a banana and some strawberries, then mix in your blender. If you like, you can also add other healthy treats of your choice, like cod-liver oil or flaxseed.
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Drink eight to ten glasses of pure water each day. Water helps your body to utilize protein effectively because it delivers the nutrient directly to the cells where it's needed. Water also removes excess toxins from your body.
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Sprinkle your supplement of choice on vegetables, pasta or other dishes. Mix the powder into your meal.
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Add protein powder to baked foods like casseroles or even pumpkin pie. Simply add one scoop of spirulina or another type of protein supplement to the recipe and bake as usual. Baking the protein into your vegetarian dishes is an excellent way to mask the taste.
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Tips & Warnings
Some supplements have a dull aftertaste. You can mask this by adding extra raw honey to certain foods like yogurt or oatmeal. You can also buy flavored supplements or start taking half of the recommended dose until you adjust to the taste.
If you have a sensitive stomach, protein may cause you to have cramps or feel sick. Try taking digestive enzymes with your meals to assist your body with digestion.
If you're anemic, you may also need an iron supplement because it can take time to rebuild red blood cells with protein alone. Talk to your doctor if you have any concerns that you're anemic.
