If you’ve ever worked on a healthy lifestyle, one of the first things you’ll hear about is a diet that’s high in protein. If you’re serious about eating healthy, getting your required daily dose of protein power can be a struggle. This is especially true if you’re trying to stay in shape, build some muscle, or shed some weight.
Eating the right kinds of protein can be especially difficult when you’re away from home. Whether you’re jet-setting around the globe or just running the soccer taxi, it can be tough NOT to reach for those high-carb snacks that are so easy to find and too easy to grab. We wanted to take a minute and give you the real skinny on protein (see what we did there?), why it’s important, and how you can find great tasting snacks that can curb your urge to snack – and help you get your protein in.
How Much Protein Do You Really Need?
This is a heavily debated topic (check out what James Feel at Askmen.com has to say) – but it’s pretty clear: to build muscle or lose weight, you’ve got to follow a diet that’s high in protein. A regular diet of high-protein foods can be far better for you long-term than loading up on carbohydrates or going on the latest “cleanse” fad that’s going around.
Why Protein Matters
There are a ton of reasons for you to pay closer attention to how much protein you’re getting everyday. Check out what AskMen contributor and certified fat loss coach Mitch Calvert had to say: “Higher protein diets are associated with decreased body fat, lower BMI (Body Mass Index) and higher HDL (High Density Lipoprotein – the “good”) cholesterol than lower protein diets.” Not only is a higher protein diet closely associated to keeping that belly at bay, but it helps your body keep away harmful levels of LDL (the “bad) cholesterol.
You’re also likely to find that a higher protein diet will keep you satisfied and feeling full longer than the alternative of a higher calorie, carbohydrate and fat-based counterpart.
So – How Much Should You Eat?
Unfortunately, the answer to the protein question isn’t an exact science. Like other areas of research, this topic has come up with a wide variety of answers, ranging from underplaying the importance of protein on a more fundamental level to finding that even minimal amounts of protein supplements can start the muscle-building process.
The truth is that your current dietary and fitness goals are really going to drive how much protein is the “right” amount for you. That said, a good rule of thumb is to aim for around 1 gram of protein per pound of body weight. So, if you’re tipping the scales at 120 pounds – you should be aiming at consuming around 120 grams of protein each day, says Mitch Calvert.
Here’s a few of our favorite protein-packed foods:
- Eggs
100 calories of eggs gets you 13 grams of protein! That’s a great ratio – and a ton of protein packed into those little hard shells. Omelettes, fried, hard boiled – however you enjoy them – eggs are a great way to get your protein in each day. - Greek Yogurt
Greek yogurt has 10 grams of protein per 100 grams (around half a cup) – so not only does it taste great – it’s great for you, too. Do try to stay away from the sweetened, fruit-flavored varieties as they do contain a lot of sugars. Try sweetening it yourself with honey, fresh berries, or a touch of brown sugar. You can also pack your yogurt with a bit of extra protein punch by mixing a scoop of protein powder in your plain Greek yogurt. It’s a protein pudding power pack! - Quark or Cottage Cheese
We can hear you now, “WHAT the hell is quark?” It’s effectively strained milk protein that comes in the form of a fresh, slightly sour, very loose cream cheese-like substance. With more than 13 grams of protein per 100 grams – quark is a fantastic option for packing in the protein. - 2% Milk
A simple glass of milk can contain up to 9 grams of protein. Milk has almost as much protein as an egg – and it tastes great. If you’re looking to cut fats, you can opt for skim milk – but just remember that your body needs some fat in your diet – and milk can be a great source for that healthy fat. - Protein Bars
In a pinch – or for a massive sweet snack attack – a protein bar may be just what you need to keep you going. Just make sure you’re reading the fine print – watch for unnecessary refined sugars and sweeteners. - Light Tuna
As a general rule, fish is a great source of lean protein. Around 100 grams of light tuna contains an incredible 30 grams of protein. That’s three times as much as a glass of milk! - Turkey or Chicken Cold Cuts
If you’re short on time or don’t have the energy to grill up some chicken breast before work, grab some cold cuts from the deli counter. 100 grams of cold cut turkey will deliver more than 15 grams of protein and only around 4 grams of carbs. Consider cutting them into strips and add them to a salad in the morning for a great lunch break. - Nuts & Seeds
Don’t let the high calories in nuts scare you. We’re talking about unsaturated fats – and that’s a great thing. 20 grams of protein per 100 grams is a great option – but healthy or not – this will still set you back around 600 calories. - Peanut Butter
Want to pack on some muscle, but having a hard time hitting your daily caloric goal? Add some peanut butter to just about everything. Peanut butter is high in unsaturated fats (and therefore calories), but 8 grams of protein for just 2 tablespoons makes it a great way to pack on some bulk. - Protein Shakes
Late for work? No time for breakfast? Protein supplements are a convenient way to up your protein intake if you simply run out of time or a busy schedule doesn’t allow you to fry and omelette every morning. When you’re shopping for your protein powder – make sure you’re looking for isolates. You’ll need less powder to get the taste – and the protein – in your shake. - Beef Jerky
Perhaps our favorite on the list, beef jerky is a great snack whether you’re on the go, or up for a little Netflix. On average, 100 grams of beef jerky contains around 33 grams of protein. One extra benefit of Brave Experience beef jerky is that all our snacks are from lean cuts of American-raised, hormone and antibiotic-free beef. Our team trims away all of the excess fats – so it’s somewhat lower in calories than other products available on the gas station shelves. Plus, every purchase of Brave Experience products goes back to providing #AmericanHeroes with once-in-a-lifetime experiences. You can learn more about our heroes and what we do on our Heroes page.