Protein is one of the building blocks of our bodies. We use it to build muscle, create enzymes, repair cells, and so much more. Beyond what it does for the structure of our body, it also helps us feel full and satisfied, preventing us from craving unhealthy ultra-processed snacks.
How to Tell if You’re Getting Enough Protein
According to EatingWell, there are several symptoms to indicate that you may not be getting enough protein in your diet:
- Weak hair, skin, or nails
- Chronic Fatigue
- Edema (puffy feet, ankles or legs that just don’t seem to go away)
- Frequent illness
- You’re still hungry after meals
If you’re a strength trainer and can’t seem to put on muscle, that may be another indicator that you could use more protein in your diet.
How Much Protein to Consume in a Day?
There is much debate about how much protein the average person needs in a day, and it depends on factors such as genetics, age, fitness level, whether you’re pregnant or nursing, and other factors.
The rough estimate is 0.8g per kg of bodyweight, so someone who is 165 lbs. should eat 60g of protein per day. If you live an active lifestyle (especially muscle-building activities), you’re pregnant or nursing, are over the age of 40, or still growing (vertically!), you may need more protein in your diet.
Protein Quality
Not all protein is created equal. That’s because some types are less easily digested, are ultra-processed, or are incomplete. Examples of less digestible and incomplete proteins include legumes, grains, nuts, and seeds. Ultra-processed proteins include hotdogs, protein shakes, collagen powder, and meat substitutes.
While you’re better off avoiding ultra-processed proteins,, there’s no harm in eating incomplete or less digestible forms of protein. The issue is that you’ll need to get all of the amino acids from a variety of incomplete proteins, which can be difficult.
When you drink Brodo, you can rest assured that you’re getting protein that is high quality and easily digested, minimally processed, and complete.
How to Add 10g or Protein to Any Meal
Eating enough quality protein isn’t always easy. We lead busy lives, ultra-processed snack foods are everwhere, and Instagram models are constantly pushing new fad diets.
If you haven’t guessed, Brodo is an exceptionally easy and delicious way of adding more quality protein to your diet. In fact, each pouch contains 10 grams!
Here are just a few ways you can add a pouch of Brodo to any meal:
- Drink it. The easiest way to incorporate Brodo into your meal is to drink it as a beverage on the side. It’s like ordering a side of consommé except you don’t even need a spoon to eat it. Plus it’s even more hydrating than water due to the electrolytes!
- Braise greens in it. A side of braised cabbage, kale, collards, or spinach is a great way to add fiber, vitamins, and minerals, to your meal. Braising them in a pouch of Brodo not only makes them taste good, it adds 10 grams of high-quality protein.
- Cook grains in it. Simply swap the water for Brodo when cooking your grains of choice and you’re on your way to a boost of protein. For example when cooking 1 cup of white rice, add 2 pouches Brodo and you’ll get 10g of protein per 1/2 cup cooked rice.
- Add it to your bean pot. Much like cooking grains, you can simply swap the water for Brodo. We like to soak our beans for 4-12 hours to reduce the phytic acid, add enough Brodo to cover by about 2 inches, and simmer until tender (timing will depend on bean variety). If you end up with extra liquid, don’t you dare throw it out! You can freeze it in an ice cube tray for any time you need to make soup or a sauce.
- Cook your eggs in it. Need a healthy, delicious breakfast but have no time to sit and eat it? Simply warm up a pot of Brodo, whisk an egg, drop it in the hot bone broth, stir, and pour it into your favorite to-go mug. You now have a portable, nutrient-dense and delicious breakfast that’s packed with protein.
For more ideas on how to add Brodo to any meal, check out our bone broth recipes here.
How to Add 20+ Grams of Protein to Your Day
Now that you know how easy it is to add an extra 10g of protein to your meals, why not add a pouch of Brodo to every meal? You can even drink your Brodo as a meal if you’re trying to lose weight, are practicing intermittent fasting, or don’t have time to eat an entire meal.
There’s no “right” way to add Brodo to your meals – the possibilities are endless. How do you like to add Brodo to your diet? Show us by posting on Instagram and tagging @brodo .
