How to increase protein intake and not lose muscle?

Protein Power

To boost protein consumption and keep up with muscle, try to focus on protein-rich food in your diet, especially if you are doing exercises regularly. Protein is important for muscle growth, so aim for a proper intake throughout the day. “A great option for protein is Namkeen sattu, which is a good source of protein as compared to protein powder or other supplements. Unlike protein powder, which is dangerous for the kidneys, Namkeen sattu offers a natural way to increase your protein intake,” says Dr Amrita Mishra, senior Dietician, Delhi Diets, Noida. Try to intake protein in small amounts at intervals throughout the day instead of consuming all at one time. “Remember that protein supplements are one way to fulfil your protein requirement. Increase the intake of lean meats, dairy, legumes and plant-based protein sources. Plan your meals that contain protein sources like chicken, fish, beans and lentils and snack wisely. Start taking high protein snacks like Greek yogurt, and nuts in between meals,” says Dietitian Vidhi Chawla, founder, Fisico Diet and Aesthetic clinic.

Low Carb Cues

Protein-rich foods stimulate muscle protein synthesis, which is essential for muscle repair. “Include high protein food such as eggs, chicken breast and start every meal with protein. This promotes muscle preservation and helps you reach your daily goal. Also combine protein intake with strength training exercises to maximize muscle health. Without exercise, increasing protein alone may not prevent muscle loss,” says Rahul Kamra, Keto Coach and Founder, Ketorets. For low-carb dieters, options like eggs, poultry, fish and cheese are excellent choices. Those following low-carb diets but not strictly keto can include legumes like lentils and chickpeas in moderation, as these provide protein but also contain higher carbs. “Timing protein intake around exercise, such as consuming it post-workout enhance muscle repair. By tailoring protein choices to dietary preferences and meeting protein goals, individuals can preserve muscle while staying aligned with low-carb lifestyle,” adds Kamra.

Vegetarian Woes

Vegetarians and vegans often feel left out in the protein game. However, plant-based eaters can complete the protein requirement with options like beans, chickpeas, tofu, lentils, quinoa, and tempeh. “Vegetarians and vegans can increase their protein intake by using different plant proteins and combining them to ensure a complete amino acid profile like nuts, seeds, and grains. Almonds, chia seeds and pumpkin seeds have higher protein. You can consume plant-based protein powder as a supplement to maintain the protein intake in your body,” says Chawla.

“Regular meals are important to provide energy to the body and preservation of muscle. Try to combine grains with vegetables for complete proteins. Include protein for each feast, for example, adding eggs or Greek yogurt to breakfast and tofu or beans to your lunch. Pick high-protein snacks like nuts, seeds, or protein shakes. Consistently eating protein forestalls muscle loss, particularly if you are active,” says Mishra.

l Do eat a balanced diet with protein, carbs, and fats for better supplement absorption.
l Do not depend a lot on processed protein bars, entire food sources are better.
l Do remain hydrated, water upholds muscle recovery.
l Don’t skip meals, as this can lessen protein consumption and weaken muscles.
l Go for a balanced diet. Ensure that your body is getting enough carbohydrates and other nutrients as well.
l Do not skip meals.
l Do not ignore strength training. Regular resistance training is important to maintaining muscle mass.
l Do not instantly cut calories Ensure that you are taking enough calories that are needed by your body.
l Avoid heavily processed protein sources, be cautious with red meat intake, and do not rely solely on supplements for protein needs.
l Stay hydrated for optimal kidney function.