Eating enough protein is crucial for muscle development and overall health. However, it’s often challenging to consume the recommended amount due to its filling nature. Sports nutritionist Morgan Walker suggests making high-protein swaps, breaking meals into snacks, and incorporating versatile ingredients like cottage cheese and Greek yogurt.
According to Walker, high-protein foods take longer to digest, releasing hormones that promote satiety. Additionally, intense exercise can suppress appetite, making it harder for active individuals to meet their protein needs. To overcome this challenge, Walker recommends using complete protein sources like cottage cheese and Greek yogurt in snacks or as protein boosters in other meals.
For example, blending cottage cheese into pasta sauce or eggs can add a significant amount of protein. Greek yogurt can be used in smoothies, dips, or condiments, providing up to 23-28 grams of protein per cup. Walker also suggests using farro or quinoa instead of rice as a base, replacing regular pasta with lentil-based versions, and boiling grains in bone broth for added protein.
Breaking meals into smaller snacks throughout the day can help ensure consistent protein intake, promoting muscle-protein synthesis. Walker recommends snacking on Greek yogurt, string cheese, hard-boiled eggs, turkey jerky, shelled edamame, nuts, and smoothies to keep active individuals satisfied.
When using protein powder, it’s essential to incorporate it into drinks and meals throughout the day rather than relying on a single serving. Walker suggests dividing protein powder scoops into smaller portions, such as 15 grams in breakfast and post-workout shakes.
Lastly, adding variety to your diet can help keep you engaged and ensure adequate nutrient intake. Walker recommends using sheet pan dinners to change up main protein sources, vegetables, and seasonings. By incorporating these tips, active individuals can boost their protein intake and support muscle development.
Source: https://www.businessinsider.com/how-to-eat-enough-protein-when-you-feel-full-2025-4