10 Tasty Ways To Increase Your Protein Intake

Protein is one of the three macronutrients that the human body requires in large quantities, along with carbohydrates and fats. High Protein snacks is essential for the growth, repair, and maintenance of your muscles, bones, skin, hair, and nails, and is also necessary for the production of hormones, enzymes, and other important molecules in the body.

What Is Your Daily Need For Protein?

According to The DRI (Dietary Reference Intake), an average person needs 0.36 grams of protein per pound (0.8 grams per kg) of body weight. But the actual daily intake of a person depends on factors including activity level, age, and overall health.

For example, sportspersons require roughly 0.5-1 gram of protein for every pound of body weight each day. They need this much protein to complete strenuous training schedules. But an average person shouldn’t overdo it though as too much protein could cause problems.

Protein Deficiency Symptoms

Protein Deficiency Symptoms

Mood Swings

The human brain uses neurotransmitters to relay information between cells and these neurotransmitters are made of amino acids that are building blocks of protein. Lack of protein will affect the quality of neurotransmitters leading to slowing down of the brain function and mood swings like depression or being overly aggressive.


A low level of protein can reduce your muscle mass, strength, and metabolism leading to weakness and fatigue. Also, it will become for you to maintain your posture, especially if you’re 55 or older. It could also lead to anemia which is a chronic condition.


If you feel hungry even after regular meals, you are protein deficient. It is the protein that keeps you full for a long time and its deficiency could lead to hunger pangs. Also, you could overeat due to hunger pangs.

Feeling Sick

Amino acids are necessary proteins as they help build antibodies that strengthen the immune system. You need antibodies to fight bacteria, viruses, and other harmful elements. Lack of protein could lead to the weakening of the immune system leading to a feeling of sickness all the time. Also, protein can affect the level of good bacteria in your gut.

Skin, Hair, And Nail Problems

You need protein to make elastin, collagen, and keratin to keep your skin, hair, and nails healthy. If you are protein deficient, it will be visible on your skin, hair, and nails. Your hair will become thin and brittle due to a lack of keratin. Deep ridges will come up on your fingernails due to a lack of protein. Similarly, your skin will become dry and flaky, if you have protein deficiency.


Lack of protein could lead to fluid buildup in your tissues. It will be visible in swelling around your abdomen, legs, feet, and hands. Protein deficiency is considered one of the prime reasons for edema because it is a protein (albumin) that prevents the building up of fluid in tissues. If you lack this protein, you could develop edema.

Slow Healing Injuries

A slow-healing injury including a sprain is also a sign of protein deficiency. You need protein to make blood clot. If your injuries are taking more time in healing, you should be cautious about your protein intake.

Let’s keep things simple and look for some quick and delicious high protein snacks for increasing your protein intake

RXBAR Mixed Berry Protein Bar For Snacks (Amazon)

RXBAR Mixed Berry Protein Bar

It is an anytime high protein snack that you can keep in your pocket for quick consumption whenever you feel hungry. A bar contains 12g of protein and 5g of fiber, and it is gluten-free.

Go Raw Pumpkin Seeds With Sea Salt (Amazon)

It is plant-based nutrition having 9g of protein per serving. In addition to protein, it also contains antioxidants, magnesium, zinc, and copper. You can consume the seeds raw or make a tasty and crunchy topper for salads, avocado toast, sandwiches, veggies, and soups.

Fage Total 0% Milkfat Greek Yogurt (Walmart)

This plain Greek yogurt contains all nine amino acids your body needs to stay healthy. Also, you can further add more nutrients and flavor to the yogurt. For example, you can add a half banana, 1 tsp of almond butter, and a dash of cocoa powder to the yogurt to improve its flavor and nutritional count.

Hippeas Organic Chickpea Puffs (Amazon)

Hippeas Organic Chickpea Puffs

It is a healthy puff snack with crunch and each serving contains 6 grams of plant-based protein and 5 grams of filling fiber. It is a 100% vegan snack that is good for the planet as well.

Wild Planet Wild Sardines In Extra Virgin Olive Oil (Amazon)

If you like seafood, you will like these wild sardines that contain 18g of protein in each serving. It is made scale-free so you can consume it while on the go. Available in convenient packing, it supports snacking on the go.

Snow Days Organic Cheese Pizza Bites (instacart)

This organic pizza bite is an instant hit because it gives both flavor and nutrition. It is an instant food made with a grain-free cassava-flour-based crust. It is good for kids as well.

ONE Protein Bars (Amazon)

ONE Protein Bars

A bar gives 1g of protein and it is sufficient for a person to feel full for a long time. The manufacturer promises both taste and nutrition with this bar. Kids love the flavor of this bar. Also, it can be kept in the pocket for on-the-go-snacking.

BIENA Chickpea High Protein Snacks (Amazon)

These chickpea snacks are long enough to satiate your hunger pangs and crunch enough to pamper your taste buds. Also, it gives enough protein and fiber (8g) per serving.

Protein Oatmilk (freshdirect)

Oat milk is blended with pea protein and sunflower seeds to make it more delicious and nutritious. It contains 8g of protein and all 9 essential amino acids. And this creamy delight also contains nourishing omega-3 fatty acids, calcium, and vitamin D.

Power Up Trail Mix (Amazon)

If you are looking for a protein snack for pre and post-workout time, you should buy this product. Made with whole nuts, dried fruits, and seeds, this protein-packed trail mix makes a unique snack. It is the best for on-the-go snacking.

Disclaimer: The above information is for educational purposes only and the viewers are advised to consult doctors to treat protein deficiency.

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