When you don’t have much time for yourself, putting together elaborate meals is out of the question. Convenience is often what matters most. You need food that’s nutritious and quick, with minimal prep.
Grab-and-go snacks, dishes assembled in minutes, and pre-prepped, ready-to-eat meals all come to mind. Eating high-protein foods can fit your time-strapped lifestyle, and you may get a few health benefits to boot. Think weight management and muscle preservation. Here’s why high-protein eating fits a modern, busy schedule.
Supports Mobility
During any given day, you’re hopping from one place to the next. You don’t always have time to sit down for a meal. And even if you do, it’s for 30 minutes or less. This doesn’t give you a whole lot of time to cook. There are probably times when you’ve got to eat during your daily commute.
A high-protein grocery list with portable yogurt, shakes, bars, and nut or trail mixes accommodates these situations. You can easily take these items with you, and there’s little to no meal prep involved. Although pre-packaged high-protein foods may not align with the idea of a traditional, full meal, they can be convenient substitutes.
Typically, there are enough calories in portable high-protein foods to sustain you until the next meal. Protein does make you feel fuller faster and for longer. You won’t get the urge to snack on something else or run to the nearest vending machine. In addition, some of these foods are non-perishable, so you don’t have to worry about spoilage.
Easy to Implement
Getting more protein in your diet doesn’t have to involve fancy new recipes. Sources of protein can be added to other types of foods and meals. Say you love to eat salads. Add a hard-boiled egg or a side of cottage cheese. You can also add nuts, meat like salmon, and shredded cheese.
Modern, time-strapped lifestyles can mean you’re making decisions about what to eat on the fly. It’s lunchtime, and you’ve got seconds to figure it out. The fast-food drive-thru is out of the question, but so is lingering at the grocery store or in front of the fridge. You don’t have to think too hard about adding protein because it’s everywhere.
Tuna salad, egg salad, dairy, lean meats, lentils, beans, and nuts are all good sources. You can also try plant-based proteins like tofu. Some foods, including cereals, may be fortified with protein. There are also protein pastas you can use to help balance out the carbs. You don’t necessarily have to give up your favorite meals or rearrange your entire diet to go high protein.
Maintains Muscle
If you’re keeping up with a hectic schedule, getting in your gym time might be tough to do. Besides missing out on cardio, you may be neglecting strength training sessions. Strength training can be more imperative as you get older, since the body tends to lose muscle mass. When you have less muscle, your metabolism drops.
The same thing happens when you lose weight. While it’s true your body can shed weight from excess fat and water, it can do the same thing by losing muscle. Regardless of how you lose weight, it usually means you’ll get rid of some of your muscle mass. About 25% of your total weight loss will be from muscle.
Protein helps maintain muscle mass, as well as repair it. So, whether you’re hitting the gym, trying to shed extra pounds, or neither, a high-protein diet helps mitigate muscle atrophy. Getting enough protein fights the natural effects of aging and keeps your metabolism revving by retaining muscle. A high-protein diet won’t retain everything, but it will diminish potential loss.
Provides Sustained Energy
When you’ve got little time in your schedule for anything besides go-go-go, you need plenty of physical and mental energy. Protein in your diet supports your modern, time-strapped lifestyle by providing that energy. You’ll want to combine protein with other nutrients, including fiber and carbs. However, high-protein foods promote sustained energy in several ways.
First, protein slows down digestion. Your body can’t burn through what you ate as fast. When you eat a piece of cheese, you’re going to feel full for longer. Since it takes your body longer to process and release protein’s energy, you won’t be as likely to crash and burn.
You can get through whatever’s on your schedule with the physical and mental clarity those tasks require. Drop off the kids at school, ace the presentation at work, and power through the quarterly reports. Whatever’s on your task list can be handled with greater focus and alertness. You also won’t feel the need to reach for the candy jar or perk up with a cup of coffee.
High-Protein Eating for Demanding Lifestyles
Society’s current obsession with eating more protein may seem like yet another diet fad. Yet, beneath the surface, there is science to back up why people are changing their habits at mealtime. High-protein foods are often portable, supporting the need to eat a quick meal or snack without a lot of prep.
Protein is easy to add to meals, boosts metabolism, maintains muscle, and provides sustained energy. In a nutshell, high-protein eating helps negate some of the negative effects of a demanding lifestyle. Simultaneously, adopting the habit ensures your body will have the support it needs to keep up with one.
