How to sneak more protein into your day

We all know our bodies need protein to function properly, but how can you tell if you’re getting enough?

Protein is one of the three key macronutrients our bodies need as part of a healthy diet.

It helps you to stay healthy and fight illness, and with muscle health and recovery.

How much protein do you need?

There’s not a precise one-size-fits-all formula when it comes to how much dietary protein a healthy adult needs, as it largely depends on an individual’s body mass, energy balance and level of physical activity.

Broadly, however, adult women need 0.75 grams per kilogram of body weight a day, which increases to 1 gram if they’re pregnant or lactating.

Men require around 0.84 grams per kilogram of body weight a day.

Rather than eat protein in one hit, consider spreading out your protein intake.

It’s recommended we eat protein across two to three meals a day, to improve muscle protein synthesis, which is important for growth and repair.

Use this 28GO protein calculator to help you discover how much protein you need.

Simple ways to sneak more protein into your diet

Need some protein inspiration?

Here is how to pack a bit more of it into your day.

Plant-based protein

There are various ways to meet your protein needs through plant-based foods.

Tofu, tempeh, lentils, chickpeas, beans, quinoa, nuts, seeds and wholegrains are all good sources.

Five ideas to boost your intake: oats sprinkled with chopped nuts; hummus on a wholegrain wrap; baked beans with wholegrain toast; nuts sprinkled on salads; and lentil soup with wholegrain toast.

Animal-based protein

Lean meats, chicken and fish are excellent sources of protein.

Eggs, and dairy products such as Greek yoghurt, cottage cheese and cheese, are also great sources.

Five ideas to boost your intake: a palm-sized piece of chicken or lean meat a couple of times a week; eggs on toast; grated cheese on cooked food; a Greek yoghurt snack; and skim milk powder in stews.

Protein powders and bars

Protein powders are a convenient way to up your protein intake, especially if you have a busy lifestyle, as they can be easily added to your favourite healthy shakes, smoothies or even baking recipes for protein-powered treats.

28GO protein powders and 5-star health-rated bars, created by Australian health and fitness expert Sam Wood, have just launched in Chemist Warehouse stores across Australia.

While many protein ranges have excessive sugars, carbs and confusing labels, 28GO has been designed to be the opposite – non-intimidating and easy to add into your daily routine to help you achieve your health and fitness goals.

28GO Protein Powders are 99 per cent sugar-free per serve when prepared as directed with water, and provide 25g of protein per serve.

You can also pick from a range of delicious protein powders that have added probiotics or collagen – who doesn’t love extra perks?

If you’re short on time, you can always opt for a grab-and-go Protein Bar.

These are a great healthier snack alternative, plus you get the added benefit of them giving you a protein boost throughout the day.

Try this recipe for a delicious protein boost

Protein, peanut butter, banana and chocolate muffins

by nutritionist Sarah Pound


Wet ingredients

1½ cups mashed ripe bananas (about 4 medium)

1 cup natural creamy peanut butter

3 eggs, lightly whisked

½ cup pure maple syrup

2 tsp vanilla extract

1 tbsp milk of choice

Dry ingredients

1¼ cups wholemeal plain flour

¼ cup 28GO Vanilla Protein Powder (Probiotics or Collagen)

1 tsp baking powder

1 tsp cinnamon

½ cup mini choc chips (plus 2-3 tbsp for sprinkling on top)

Serves 1 


Step 1.

Preheat oven to 180C. Line a 12-cup muffin tin with muffin cases.

Step 2.

In a large bowl, mix together the mashed bananas, peanut butter, eggs, pure maple syrup, vanilla extract and milk of choice until smooth.

Step 3.

Next, stir in the flour, 28GO protein powder, baking powder and cinnamon until smooth.

Fold in the chocolate chips.

Evenly divide batter into muffin cases.

Sprinkle remaining choc chips over the top.

Step 4.

Bake 20-25 minutes until toothpick comes out clean.

Transfer muffins to wire rack to cool – and enjoy!


This post is brought to you by 28GO Protein Powders.