When people think about increasing protein intake, protein shakes may be the first option that comes to mind. However, despite their popularity, they are not the only choice. Many everyday drinks naturally contain protein and can help support muscle growth and promote a feeling of fullness, according to Health.
اضافة اعلان
1. Cow’s Milk
Cow’s milk is one of the easiest ways to increase daily protein intake. It contains complete protein, meaning it provides all nine essential amino acids the body needs.
Ultra-filtered milk is an especially protein-rich option. During the filtration process, some of the water and natural sugars are removed, giving the milk a thicker, smoother texture.
One cup of ultra-filtered milk provides around 13 grams of protein, compared with about 8 grams in a cup of regular milk. It may also contain less lactose, making it easier to digest for some people.
In addition to protein, milk is a good source of nutrients that support bone health, including calcium, vitamin D and potassium.
2. Soy Milk
Soy milk, made from soybeans, is one of the best plant-based sources of protein.
Unlike many other plant-based milk alternatives, soy milk contains complete protein, making it a suitable option for people who cannot consume dairy products or prefer to avoid them.
Some soy milk products are also fortified with calcium and vitamin D, further increasing their nutritional value.
When buying soy milk, it is advisable to choose unsweetened varieties to reduce added sugar intake.
3. Kefir
Kefir is a fermented milk drink similar to yogurt, but with a lighter consistency and a slightly tangy taste. It can be consumed on its own or added to smoothies.
In addition to providing protein, kefir contains more than 50 strains of beneficial bacteria known as probiotics, which can support gut health and aid digestion.
4. Bone Broth
Bone broth is a warm drink prepared by slowly simmering animal bones for an extended period, helping release collagen and amino acids into the liquid.
It is relatively high in protein and is a suitable option for people who prefer savory drinks over sweet ones.
Because it contains collagen, regular consumption may help support skin and joint health, although more research is needed to confirm these potential benefits.
Bone broth can be consumed on its own between meals or used as a base for soups.
5. Protein-Rich Smoothies
Protein-rich smoothies can be prepared without protein powder by using whole foods that naturally contain this nutrient.
Milk, Greek yogurt and cottage cheese are among the ingredients that can easily increase the protein content of smoothies.
Nut butters and seeds can also be added to boost protein intake while providing healthy fats.
Homemade smoothies are a good option for people who want greater control over their ingredients or prefer drinks that are less processed.
6. Drinkable Yogurt
Drinkable yogurt is a convenient way to get protein, particularly while on the go or when there is not enough time for a full meal.
It has a lighter consistency than traditional yogurt, making it easy to consume directly as a drink.
However, some flavored varieties can contain high amounts of added sugar. Whenever possible, it is preferable to choose plain yogurt or varieties with lower sugar content.
