4 Easy Protein Hacks to Help You Build Muscle and Get Stronger

These four tips can help you get more protein in your diet without having to commit to cooking.

With so much going on during the day, it's tough to sit and eat a balanced meal. Athletes know that protein is vital to build muscle and improve strength, not just for their performance but ultimately for general health and fitness. These four tips can help you get more protein in your diet without having to commit to cooking.

Add Greek Yogurt

Greek Yogurt

Greek yogurt can instantly add 20-25 grams of protein to whatever you're eating. If you have fruit, add Greek yogurt to make a fruit salad, which can be a quick breakfast. You can also add nuts and various seeds like sunflower seeds, so you have your healthy fats in there as well. With around 100 calories per serving, you don't have to worry about stopping with one serving either.

Tuna Is Cheap

Avocado Tuna Salad

If you need to keep your meals budget friendly, it gets no better than tuna. A can can cost anywhere from 65 to 85 cents, depending on what kind you get, and most of them have over 25 grams of protein.  All you need is a can opener and you're in business. If you're concerned about calories, get the tuna packed in water instead of oil.

Protein Bars

Protein Bars

The athlete's candy bar. They might not be suitable to eat several times per day, but whether you need to get something in right away or you want to have something for immediately after a workout, protein bars are a convenient way to get extra protein when it's impractical to prepare a meal—like between classes or when you're traveling. They cost a buck or two individually, or you can buy a box and save money. Some bars have as much as 30 plus grams of protein.

Prepare in Advance

Meal Prep

Although the items above can be of great help, ultimately you'll need more than that to maximize the efforts you put in while training. Commit a day a week to prepare extra meals in advance and store them in your freezer. This will save you time during the week, because you can have a meal when it's best for you. All it takes is a few minutes to heat up a pre-fixed meal.


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