3 easy ways to boost protein intake daily

Document Date Posted: 17/01/2023-06:26PM

Every part of your body is made of protein or needs protein for healthy functioning – from muscles, to hair, to nails.

Protein is important for many functions inside the body like a healthy immune system, not to mention strong hair and nails. It also helps reduce cravings and keeps you full for longer. In fact, as one ages, protein becomes even more important to maintain muscle, strength and mobility.

Your gender, activity levels and overall health also factor into how much protein you need to eat to maintain a healthy body.

For example, if you’re doing resistance training, protein is vital to get a lean body and help your muscles recover. Otherwise, your muscles may waste away. You need to replenish protein through your diet for muscle recovery and help you build a lean and toned body.

Then comes a simple question: how much protein should you eat daily?

Australian guidelines recommend 46g of protein for a sedentary woman and 56g for a sedentary man per day.1 If you’re highly active, then the amount of protein you need to eat increases so you can build muscle and lose fat.

What does this mean in terms of food amount? For example, 110g of cooked salmon = 27g of protein or 1 chicken breast (85g) = 26g of protein2. So, if you have two pieces of chicken breast in one meal and haven’t done any activity that day, then you’ve met your protein needs.

It’s recommended that vegetarians and vegans eat slightly more protein as plant sources don’t have all the essential amino acids in one food like meat does. As a non-meat eater, you need to mix different sources of plant protein in your meals.

For example, your stir fry could have 1/2 cup of cooked tofu which gives 21.8 g of protein2 plus edamame or chickpeas for a different plant protein source.

You could buy ready-made protein-enriched foods from the supermarket, however they may also have added sugars or preservatives increasing your overall calories. Try and eat healthier, protein-rich foods which are easy to make at home.

Here are three easy ways to increase your protein intake starting with your next meal.

#1 Eat protein at every meal

An easy way to boost your protein intake is to include protein at every meal as part of a healthy, balanced diet. Foods like boiled eggs, yoghurt, cheeses, tinned tuna, nuts and seeds are easy to add into your diet. Vegan sources of protein include tofu, legumes, edamame which are healthy and tasty!

#2 Use protein powder

Adding protein powder to your smoothies, or recipes can be a quick and convenient way to boost the amount of protein in your diet and keep track of how much protein you’re eating. Add protein powder to a smoothie or to foods before and after your workout.

Some protein powders can give you as much as 14g of protein in one serve. If you’re always on the go, it takes less time to add a scoop of powder to your smoothie than to prepare a whole meal or snack. Protein powders often contain other beneficial ingredients too.

If you’re a vegan or vegetarian, choose different plant sources of protein to help you to meet your protein target for the day.

#3 Eat larger cuts of meat, poultry, or fish

Getting more protein in your diet can be as easy as increasing the amount of meat you eat as part of a healthy and balanced diet. Always choose lean cuts, sustainably sourced seafood or free range/organic chicken to make sure your meat is of high quality and doesn’t contain harmful substances.

Add grilled chicken to your salads, smoked salmon to your sandwich or pasta. Add in some legumes like chickpeas to boost the protein content of your meals.

Looking for a convenient source of protein?

If you find it hard to consume all the protein you need through diet alone, XSTM Muscle Multiplier could be just the thing you’re looking for.

XSTM Muscle Multiplier provides all 9 essential amino acids and is more effective than BCAA or dietary protein in helping to build lean muscle, making it ideal for those who love working out.

What makes XSTM Muscle Multiplier effective?

  • Concentrated formula with faster absorption rate and more complete bioavailability as compared to typical dietary protein.
  • More effective than whey protein isolate and BCAAs at building muscle.
  • Dairy/lactose free.
  • Suitable for vegetarians.
  • Non-GMO.
  • Sugar free.
  • Caffeine free.
  • Low in sodium, carbs and calories.

    Who is it for?

    • If you are actively building muscle or want a lean body
    • Anyone looking for a convenient way to consume protein
    • Anyone looking to increase their protein intake

      How to use XSTM Muscle Multiplier

      • Mix 1/3 scoop with 300ml of water. Stir and consume immediately.
      • Consume 1 serving per day.


        • Not suitable for children under 15 years of age or pregnant women; should only be used under medical or dietetic supervision.
        • Formulated Supplementary Sports Food. This product is not a sole source of nutrition and should be consumed in conjunction with a nutritious diet and used in conjunction with an appropriate physical training or exercise program.
        • Store below 25ºC in a cool, dry place.


          1 https://www.healthdirect.gov.au/protein

          2 https://fdc.nal.usda.gov/