How To Increase Your Protein Level

Eat Proteins Before Carbs

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Findings of a small 2015 study suggest that eating protein before carbohydrates could help with maintaining a healthy blood sugar level.

In this study, participants ate two identical meals on two separate days but changed the order in which they ate the proteins and carbs.

The researchers found that the participants glucose and post-meal insulin levels were lower when they had eaten the proteins first.

Research shows that protein has a satiating effect on appetite, helping people to feel fuller for longer. This is, in part, because protein decreases levels of the hunger hormone ghrelin.

A found that consuming 2530 g of protein at every meal can help regulate the appetite and facilitate weight management.

This, in turn, may help protect against cardiometabolic diseases, such as diabetes, heart disease, and stroke.

Add Hummus To A Sandwich

Forget the fattening mayonnaise and cheese you can satisfy your need for something super creamy by spreading hummus on your sandwich instead. The chickpeas in your hummus are packed full of protein, and the flavorful herbs and garlic can be added to give your sandwich some zingwithout the grease and fat. To make your own hummus at home, check out our 11 Tips for Making the Perfect Homemade Hummus!

Increase Dietary Fat Intake

The ketogenic diet is a high-fat diet, however, some people just have difficulty wrapping their heads around that fact. They still try to limit their fat intake or they have a difficult time getting the proper percentage of fat in their diet. Try adding olive oil to vegetables and salads and adding MCT oil or grass-fed butter to your coffee to get those extra fat calories in to help increase your ketone levels.

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Animal Sources Of Protein

Red meat is an excellent food source to increase protein level in blood. Eighty percent lean ground beef offers 19 grams of protein in a 4-ounce serving, according to the United States Department of Agriculture . However, red meat can often be high in saturated fat, which has been shown to contribute to cardiovascular disease. When eating red meat, choose leaner cuts such as sirloin or filet mignon, or trim visible fat before consuming. You can also use 93 percent lean ground beef as a healthier option.

Pork is also a good source of protein, providing 26 grams in a 3.5-ounce serving. Poultry and fish are also high-protein foods. Four ounces of chicken breast packs 26 grams of protein. Tuna fish provides 16 grams of protein in a 2.5-ounce serving.

Go Old School With Snacks

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Remember when youd hop off the school bus and your mom would have some snacks waiting for you? You didnt know it then, but those ants on a log were actually a way to keep you from munching on sweets before dinner time. Snack on two tablespoons of natural peanut butter with a banana or celery sticks. A peanut butter snack can add 8 grams of protein to your day, Lesht explains. If you still love the ants part, add no more than a tablespoon of raisins, as theyre pretty high in sugar. Cant eat peanut butter? Try hummus.

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How Does A Person Increase Globulin Levels

To increase globulin counts, it is essential to keep in mind foods to avoid and those that need to be made a more regular part of a protein-rich diet, says the Drugless Doctor. A deficiency in the intake of animal protein makes patients prone to low globulin counts.

The most efficient manner to raise globulin levels in the blood is to slowly increase the amount of animal proteins consumed, asserts the Drugless Doctor. Drastic diet changes are not recommended because the body needs to adapt to protein-rich foods slowly, specifically if such foods have been largely lacking in the patients usual diet. Avoiding foods that prevent absorption of nutritive material, such as sugar-based items, pastries and refined carbohydrates, sets the system up for the proper absorption of the abundant proteins in the new diet.

The lack of animal protein intake in some patients diets is due to a congenital inability to properly digest such foods, explains the Drugless Doctor. This is the case with those who have blood type A. The bodies of patients who take certain types of medications, such as prescription acid soppers for heartburn and reflux conditions, also have issues processing and absorbing globulin proteins. Having light protein meals throughout the day, consisting of nuts, eggs, small portions of chicken and kale, allows the body to process and absorb these proteins at more functional rates.

Spring Vegetable Chicken Pot Pie

Promote proper nutrition for yourself and your loved ones with these amazing chicken and spring vegetable pot pies. The markets are brimming with fresh shell peas, potatoes, and pearl onions but frozen options are available as well.

Peas are often overlooked as a healthy option, but they are a complex starch full of fiber, minerals, and vitamins. Marrying them in a rich sauce, along with potatoes, pearl onions, carrots, chicken, and tarragon, while finishing with a topping of either store-purchased biscuits or homemade dough makes for a tasty lunch or dinner option.

Prep Time: 15 minutes

2 small red skin new potatoes

1 carrot

¼ tsp dried tarragon

½ tsp black pepper

2 tsp tapioca flour

1 cup chicken bone broth or chicken stock

1 cup leftover diced or shredded chicken

4 pre-made biscuit rounds or this recipe

Method

  • In a medium pot, add one teaspoon of olive oil over medium-high heat. Add the carrots and onions and sauté for 3 minutes.
  • Add the red potatoes, peas, salt, pepper, and tarragon and sauté for 30 seconds and then turn off the heat.
  • In a small bowl, combine two teaspoons of tapioca powder and two tablespoons of the chicken bone broth. Mix together until smooth.
  • Turn the heat on the vegetables back onto medium high heat and add the remaining the remaining bone broth into the vegetable mixture.
  • Add the tapioca and broth to the mixture and cook until bubbly .
  • Turn off the heat and add the chicken to the mixture.
  • Top with 4 biscuit rounds.
  • Nutrition Facts

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    Having to balancing classes, jobs, clubs and a social life, college students often forget about maintaining healthy eating habits. I try to eat foods that make me feel good and sustain me throughout the day, and eating enough protein is key. Its an important macronutrient for everyone, not only athletes trying to bulk up. According to Kris Gunnars, a nutrition researcher for Healthline, a higher protein intake reduces hunger levels and promotes stronger bones and muscles, faster metabolism, lower blood pressure, and higher energy levels.

    Here are eight tips and tricks that Ive found helpful to increase your protein intake.

    Add Greek Yogurt Or Protein Powder To Smoothies

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    Smoothies are usually made with just fruit and they can leave you hungry an hour later. Adding some Greek yogurt and/or protein powder, really pumps up the protein to keep you full. It also helps make them creamy and you can experiment with different flavors!

    Protein Smoothie Recipes to Try: Protein smoothie with chocolate and peanut butter / Banana vanilla orange smoothie

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    Plasma Donation Protein Level

    According to the U.S. Food and Drug Administration, in order to be eligible to donate plasma, blood protein levels must be within 6.0 to 9.0 grams per deciliter. You can help avoid a low-protein blood test by including high-protein foods in your daily diet. Harvard Health Publishing states that the Recommended Dietary Allowance, or RDA, for protein intake is 0.8 grams of protein per kilogram of body weight. For a 150-pound person, this equals 54 grams of protein. However, up to twice the RDA might be beneficial for people who live active lifestyles.

    High Protein Breakfast Ideas

    Breakfast tends to be the meal where most people lack protein.

  • Add nuts and seeds to cereal. If you enjoy a bowl of cold or hot cereal for breakfast, try decreasing the cereal and replacing with nuts or seeds like:
  • Pumpkin
  • Hemp
  • Flax
  • Start with an egg. Eggs are a neat little protein package. Each egg holds 6 grams of protein. There are so many ways to eat eggs. For a quick no-cook breakfast, try hard boiling six eggs at a time in advance. Keep in the fridge and grab one for a quick addition to breakfast.
  • Make a breakfast bowl. Instead of cereal try a Greek yogurt breakfast bowl. 8 ounces of yogurt could give you 17-20 grams of protein. Throw in a handful of nuts and seeds for even more protein-packed energy.
  • Load up on nut butters. Keeping a jar of your favorite nut butter on hand makes adding protein easy. Try a spoonful of peanut, almond or cashew butter. Be careful to avoid nut butters with added sugars. Eat nut butters:
  • On whole grain toast
  • In a shake
  • On a sweet potato with cinnamon
  • Protein shakes. Protein shakes make a quick and easy protein breakfast. You can use a plant-based or animal-sourced form of protein. Some protein powders will even mix right into your coffee or tea. You want to make sure you use a high-quality protein powder that does not contain:
  • Sugar
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    Getting Too Little Protein

    Protein deficiency means not getting enough protein in your diet. Protein deficiency is rare in Australia, as the Australian diet generally includes far more protein than we actually need. However, protein deficiency may occur in people with special requirements, such as older people and people following strict vegetarian or vegan diets.

    Symptoms of protein deficiency include:

    • wasting and shrinkage of muscle tissue
    • oedema
    • anaemia
    • slow growth .

    How To Get Your Protein Levels Up For Plasma Donation

    How To Raise Your Protein Levels

    Plasma is a clear, straw-coloured liquid component of blood that contains important proteins. The proteins found in plasma, including albumin and globulin, play an essential role in blood clotting and defending the body against infections. Donated plasma is often used to create life-saving therapies for patients with rare diseases whose bodies arent able to perform these vital functions on their own. As such, keeping your protein levels up as a plasma donor is very important.

    If youd like to learn more about the ways you can get your protein levels up for plasma donation, keep reading to find out!

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    Include A High Protein Food With Every Meal

    When it comes to protein, its not just the total amount you take in every day that matters. Getting enough at each meal is also important.

    Several researchers recommend consuming a minimum of 2030 grams of protein at each meal.

    Studies show that this amount promotes fullness and preserves muscle mass better than smaller amounts eaten throughout the day .

    Examples of foods high in protein include meat, fish, poultry, eggs, legumes, and soy products like tofu or tempeh.

    You can also select foods from this list of delicious high protein foods to make sure you meet your needs at every meal.

    Summary

    Include a high protein food at each meal to get what you need to feel full and maintain muscle mass.

    Use A Pesto With Pine Nuts And Tree Nuts

    Pine nuts, traditionally used in pestos, have about 9 grams of protein per half a cup, which is a great option for spreads on sandwiches and for quinoa pastas. But if you add a handful of tree nuts such as almonds or walnuts to your pine nut pesto, you can almost double the amount of protein you’re getting!

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    Why Do Seniors Need A High Protein Diet

    Protein is one of the foundational nutrients that make up your body. Every cell in your body relies on protein to function including:

    • Skin

    Protein is essential for healing, building and repairing cells and body tissue. You need protein to:

    • Heal from injuries
    • Keep your fluid levels in balance
    • Recover from surgery or illness
    • Maintain healthy vision
    • Balance your hormones and digestive enzymes

    Without protein, your body starts to break down muscle mass and bone strength. Research has found that seniors are not able to use protein as easily as younger people, so their bodies may need more protein to meet its needs.

    A diet high in protein can protect you from losing muscle, and muscle is important because you require the use of your muscles for everything you do.

    Strong bones and muscles allow you to get out of a chair, walk to the store, do yard work, go dancing, or play with your grandchildren. Even simple tasks like pulling on your socks and getting out of the shower are made easier by healthy and strong muscles.

    As we age, it is normal to lose muscle mass, but a loss of strength can also cause you to fall. You may also be more susceptible to illness and injury.

    The National Health and Nutrition Examination Survey found that seniors were not getting enough protein, with 6% of men over 71 and 4-6% of women over 50 not getting the recommended amounts of protein.

    Have A Protein Shake For Breakfast

    14 Easy Ways to Increase Your Protein Intake

    Many smoothies contain a lot of fruit, vegetables, or juice, but very little protein.

    However, a shake or smoothie can be a great breakfast option, especially if you choose nutritious ingredients.

    Protein powders make it easy to create a healthy, high protein shake. There are several types on the market, including whey, soy, egg, and pea protein.

    Whey protein powder has been studied the most and seems to have an edge over the others when it comes to helping you feel full (

    Heres a basic whey shake recipe:

    Whey Protein Shake

    • 8 ounces of unsweetened almond milk
    • 1 scoop of whey powder
    • 1 cup of fresh berries
    • stevia or another healthy sweetener, if desired
    • 1/2 cup of crushed ice

    Combine all ingredients in a blender and process until smooth.

    To boost the protein content even further, use extra protein powder or add peanut butter, almond butter, flaxseeds, or chia seeds.

    Summary

    Having a protein shake for breakfast helps you start the day off right. Whey may be the best type to use.

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    Why Do We Need More Protein As We Age

    Nutritional needs change as we age and one change is that we require more protein. But why? The muscles attached to your bones is where protein is needed the most. These muscles are the ones that move your body. In lean, young adults, 30% of the bodys protein lives in the muscles. 50% of their total body weight could be muscle .

    As you age, muscle mass can decrease. By 75-80 years old, only 25% of one’s body is made of muscle, on average. Most of the muscle you is lose in the legs, which leads to weakness, tremors and feeling tired and achy when walking.

    Aging also uses up your reserves. When you are young, you can survive on a diet lower in nutrition. Because you have nutritional reserves. By the age of 65, you may have used up your reserves. A poor diet can cause you to be weak and frail.

    How Do You Raise The Protein Level In Your Blood

    Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life.He has been featured in Shape, Healthline, HuffPost, Women’s…

    Director of UX & Head Trainer

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    • If your blood protein levels are too low, there are a variety of options available to you to raise them.
    • Taking supplements or altering your diet can bring your blood protein back into a healthy range.
    • When you have good blood protein levels, you should feel healthy and energized.
    • Altering your diet
    • Taking oral supplements
    • Receiving intravenous supplements

    If you have a low blood count of protein, your health could be in danger. In this case, if you are feeling nauseous, weak, or even disoriented due to low protein, you should seek medical attention quickly.

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    Choose Eggs Over Cereal

    Cereal servings are often much smaller than a traditional bowl’s size, leading to overeating with very little protein. Swap your cereal for eggshard-boiled, soft scrambled, or however you like themfor a fat-burning and delicious meal. If you’re craving something earthy and sweet, add sweet peppers and root vegetables and double down on toppings like herbs and hot sauce that will only cost you a few calories. Wondering which eggs to buy? Cage-free, farm-fresh, organic? We decipher what’s what in our report on 26 Things You Need To Know Before Buying A Carton of Eggs !

    Choose Leaner Slightly Larger Cuts Of Meat

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    Selecting leaner cuts of meat and increasing portion sizes slightly can significantly boost the protein content of your meal.

    Whats more, your meal may even end up being lower in calories.

    For example, compare the nutritional value of a 3-ounce serving of these two steaks (

    34 ).

    Peanut butter can also boost the flavor and nutritional value of firm fruits like apples and pears, which are rich in fiber and antioxidants yet low in protein.

    In fact, spreading 2 tablespoons of peanut butter on sliced fruit can boost the total protein content by 7 grams .

    Peanut butter also works well with a wide range of other ingredients, including oatmeal, celery, whole wheat toast, or yogurt.

    Summary

    Adding peanut butter to your diet can boost your protein intake. It may also help decrease appetite, improve heart health, and lower blood sugar.

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