2 weeks Ago By [email protected] (Steven Smith)
While it’s no secret that protein and muscle go hand-in-hand, figuring out how to meet your protein needs, especially when embarking on your fitness journey, can feel pretty overwhelming. Melissa Mitri, nutritional expert at Welltech, the parent company of , has shared her tips on how to boost your protein intake, avoid common mistakes and make the most of high-protein foods you likely already have at home. Melissa said: “While it's important to maintain a consistent intake of protein throughout the day, ideally including a lean source with every meal or snack, starting your morning with a protein-rich breakfast is especially beneficial.
Consuming a high-protein meal early in the day can help boost energy levels, support muscle recovery, and keep you feeling fuller for longer, which in turn can reduce cravings and support weight loss. “Depending on the time you have available to prepare, there’s a wealth of viral protein-rich breakfast recipes online, including overnight oats, cottage cheese pancakes, and egg white muffins. Another option is non-fat Greek yoghurt - budget-friendly, and easily accessible, it provides around 10g of protein per 100g.
1 It also contains probiotics that support gut health and digestion, making it a bowl of goodness that not only promotes muscle growth, but can also contribute to your overall wellbeing.” The abundance of protein products, recipes and opinions online can feel pretty overwhelming, especially when embarking on your journey. What many don’t realise, though, is that some of the best sources of protein might already be in your fridge or cupboard.
Melissa recommends the following options for affordable, accessible, and surprisingly protein-packed alternatives to meat-based staples like chicken, turkey, and beef. Protein and calories per 100g of dry lentils: “Lentils are what’s known as a complex carbohydrate, making them a nutritional powerhouse that provides steady, sustained energy. Their high fibre content supports digestive health and helps maintain stable blood sugar levels.
Their iron content makes them especially valuable for those following plant-based diets, while their folate supports cell growth. Regular consumption of lentils has been linked to improved heart health and better weight management.” Protein and calories per 100g of black beans: “Black beans provide a powerful combination of protein and fibre that helps regulate blood sugar and promote satiety.
Their high antioxidant content, particularly anthocyanins, helps fight inflammation and protect cellular health. Their iron content supports energy levels, while the high fibre helps maintain digestive health, and promotes beneficial gut bacteria growth.” Protein and calories per 100g of pumpkin seeds: “Pumpkin seeds are rich in zinc, making them crucial for immune function and protein synthesis.
Their high magnesium content supports muscle and nerve function and their combination of protein and healthy fats provides sustained energy. These seeds also contain tryptophan, which may help improve sleep quality too." Protein and calories per 100g of firm tofu: "Tofu is a versatile protein source that absorbs flavours well while providing all the essential amino acids our bodies need.
It’s rich in iron and calcium, which is particularly important for those following plant-based diets. The isoflavones in tofu may help reduce inflammation and support bone health.” For those who are looking for a fish-based protein, Melissa recommends Tuna as a great source of high-quality protein.
Protein and calories in 100g of tuna: “Tuna is rich in omega-3 fatty acids, supporting heart health and reducing inflammation in the body. Its high selenium content is a powerful antioxidant, protecting cells from damage. Its vitamin D content supports immune function and bone health.
Being pre-cooked and ready-to-eat, it’s one of the most convenient high-protein foods available.” Melissa said: “A common mistake people make is not considering their individual needs when it comes to protein intake. Factors such as age, weight, gender, physical activity level, and overall health all influence how much protein the body actually requires.
Not getting enough can lead to muscle loss and weakness, while consuming too much may result in excess fat storage and could put strain on the kidneys and liver. “It’s important to align your protein intake with your overall health and wellness goals. Incorporating natural sources of protein like yoghurt, seeds, and pulses not only supports muscle growth but also benefits gut health and digestion.
While protein drinks, powders, bars, and fortified yoghurts can be a quick and convenient way to boost intake, particularly during the 30–60 minute window post-exercise when the body is primed for muscle recovery, they shouldn’t replace whole food sources, which offer a broader spectrum of nutrients and long-term health benefits.”.
