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How to get more protein in your diet

Are you getting enough protein? Ever wondered what is the most effective way on how to get more protein in your diet? Don’t let those hours of exercise get wasted. Nutritionist Rick Hay reveals all.

Rick Hay is a big believer in plant based proteins when it comes to finessing your plate, but it doesn’t end there. To create a well balanced protein diet Rick highly recommends exploring different cuisines from around the world because variation is key.

…think about oily fish, lean meats but healthy lean meats that are organic but also the very healthy plant based proteins

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The key to getting protein in your diet is variation of foods around the world

Here at Healthista we interviewed Rick to find the answers and the shortcuts on how to get protein in your diet.

…you can supplement with a protein powder just make sure its high quality with low milk sugars and low artificial flavours…

How do you get more protein into your diet?

The key things to getting more protein is to get more variety, so I want you to think about oily fish, lean meats but healthy lean meats that are organic but also the very healthy plant based proteins, which are my favourites for longevity, better hair, skin and nails and I think they’re the best proteins for you to have.

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Plant based proteins are the best proteins for your body

What are the best plant based sources?

Lets try and have more indian vegetarian food, for example we’re gonna get the dhal, we’re gonna get from China and Asia, tempeh and tofu, from the Middle East we’re gonna get hummus, so have a little look around the globe and choose plant based proteins in your meals to make them more varied. Another way you can do it is you can supplement with a protein powder just make sure its high quality with low milk sugars and low artificial flavours, there’s a lot out there on market at the moment.

What I say for keeping it easy, on your plate have a third of it as protein

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If your using protein supplements make sure they are low in milk sugars and artificial flavours

How much protein is too much?

For most people you can get away with one gram per kilo of body weight but if your training you could take that up a little higher. What I say for keeping it easy, on your plate have a third of it as protein and if your supplementing make sure you do it after exercise because thats when your gonna get the best results for toning.

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Picture of Rick Ray, nutrition physiologist

Rick Hay, The Superfoodist, is a Nutritional Physiologist and Anti-Ageing Food and Fitness Nutritionist.  He specialises in naturopathy, obesity treatment, weight management, anti-ageing food and fitness, beauty from within and natural sports medicine.

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