Easy Ways To Add Protein
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Did you know you need more protein while losing weight? Let’s dive into why protein is crucial during weight loss and how to ensure patient protein needs are being met.
Why More Protein?
During weight loss, the body doesn’t only lose fat – it can also lose muscle mass. This is where protein comes in:
- Research shows that protein needs can increase by up to 1.5 times the recommended dietary allowance (RDA) during weight loss.
- Adequate protein intake, combined with physical activity (especially resistance training), may combat some muscle loss during weight loss.
- Maintaining muscle is essential for daily activities, from making a cup of coffee to taking a neighborhood walk.
How Much Protein Is Needed?
Protein needs depend on your patient’s weight. Here’s a quick reference guide:
|
Starting Weight (lbs) |
Starting Weight (kg) |
Normal Protein Recommendation (g/day) |
Weight Loss Recommendation (g/day) |
|
198 |
90 |
72 |
90-135 |
|
220 |
100 |
80 |
100-150 |
|
242 |
110 |
88 |
110-165 |
|
264 |
120 |
96 |
120-180 |
Tips to Boost Protein Intake
The key is to spread protein intake throughout the day. Here are some simple ways to add protein to meals and snacks:
Using Protein Powder
Protein powder can be a convenient way to increase overall intake. Here are some tips:
- Start small: Suggest mixing 1-2 teaspoons into foods or beverages your patient enjoys.
- Gradually increase to the recommended serving size.
- For best results, mix protein powder with cool or room temperature liquids.
Savory Food Ideas
- Soups and Sauces: Add 1/2 scoop (12.5g) of protein powder to cream-based or broth-based soups.
- Mashed Vegetables: Mix 1 tbsp (5g) of protein powder into mashed potatoes, sweet potatoes, or cauliflower.
- Roasted Vegetables: Add 1 tbsp of protein powder to seasoning mix for roasted potatoes or squash.
- Protein-Packed Eggs: Mix 1 tbsp of protein powder with 2 scrambled eggs for an extra 5g of protein.
Sweet Treats and Beverages
- Oatmeal: Add 1-2 tbsp (5-10g) of protein powder
- Smoothies: Blend in 1 scoop (25g) of protein powder
- Baked Goods: Incorporate 1/2 scoop (12.5g) of protein powder into cookie dough, cake batter, or muffin recipes.
- Coffee or Tea: Use 1 tbsp (5g) of protein powder as a creamer alternative.
ISOPURE Recipes
ISOPURE powders and drinks let you explore flavorful new ways to enhance day-to-day nutrition.
