How My Clients Increase Their Protein Intake Without Breaking Budgets

By Jason Carnegie, PhD, CPT, PN-1 and Chelyn Yamaguchi, RD

Protein: The “Master Macronutrient”

What is protein anyways? Great question with so many answers based on why protein is important for you. You’re on this page hopefully because your health and fitness is important to you. You’re in the RIGHT PLACE!

What is protein and why do you need it?

One of the 3 “macronutrients” (protein, carbohydrates, fats/oils) which the body needs for various functions and is essential for life
So important are the functions of protein, that I commonly refer to it as the “master macronutrient”. The roles that protein plays are vast and would require a dedicated article to discuss but here are a few

Structure - all cells and tissues of the body
Facilitation and participation in metabolic (chemical) reactions
Movement - muscles are predominantly protein

Examples of Protein-Rich foods

Animal based meats, poultry, fish, shellfish, dairy products (milk, yogurts, cheese, eggs)
Plant-based sources - soy products (tofu, tempeh), lentil, legumes (peas, beans)
Animal-based protein supplements eg whey and casein powders, collagen
Plant-based protein supplements eg plant-protein powder blends (blends essential for adequate intake of the essential amino acids)

Budget / Financial Considerations For Adequate Protein Intake

Protein sources are not only usually the most expensive foods to buy, but they’re also provided in lower quantities when you buy a meal for takeout or while dining in a restaurant

It’s important to consider the cost when selecting the foods you’ll buy at the grocery store. Here are some tips that will help you increase or maintain adequate protein intake while not entirely breaking your budget

Consider the Pros and Cons of Canned (or Packaged) vs Frozen vs Fresh Protein Sources

Fresh animal meats and fish will generally be the most expensive of the options

They will also be minimally processed (or completely unprocessed) and from that perspective, the most “healthy” for you

Canned or packaged fish, and poultry while processed to some degree, can usually be found canned in water with relatively lower amounts of additives for freshness / preservation

They tend to be significantly cheaper, shelf stable, and can be ready to eat within minutes with minimal prep

When thinking of packaged meats poultry, try to avoid the “deli meats” as these are commonly significantly more processed with a variety of ingredients that render the final product much less rich in protein with “fillers” comprised of modified, engineered materials higher sodium content
Buying freshly cut deli meats may be a better option

Examples include: canned chicken breast, canned salmon (including wild-caught). Canned albacore tuna (in water and oil depending on your preference and overall calorie intake needs / wants)

Not only can you use these as “backup” or “in case of emergency” situations where you don’t have other food prepared and ready to go, but they can become relative staples of your usual nutritional intake to alleviate time-pressure and decision-fatigue

Frozen Fish & Poultry

If stored properly, there should not be any significant difference in nutrients. Loss of quality may happen however if not stored properly. For example, allowing meat to sit out for too long at room temperature or storing in the refrigerator for too long increases risk for bacterial colonization (spoilage) and should be avoided.

Don't leave frozen meat un-refrigerated for more than two hours
Defrosted meat should be cooked and eaten within 3-4 days

How to supplement protein intake on a budget

When considering protein supplements, as yourself a few questions:
- Do you have any personal preferences for animal-based vs plant based, or any digestive sensitivities to lactose / dairy
If you do, then a plant-based supplement will be better aligned

Select one which has a variety of sources of protein to increase likelihood of all essential amino acids being present in adequate amounts

Choose a supplement that provides > 20-30 grams of protein per serving, taking the per-serving price into account
Total calories per serving, fat content and carbohydrate (particularly sugar content which you may want to aim for fewer than 10-12g per serving) will also provide good context to how you may want to incorporate a protein supplement into your regular daily nutritional intake
- Aim for a supplement that has either more or less carbohydrate and fat content based on your overall calorie intake and any specific weight or body composition goals that you have

Quality is important and it may be difficult to distinguish between brands

Look for any additional certifications based on testing that the product has undergone. For example USDA organic certified, NSF Certified Sport, or other third party testing as this may indicate the product has undergone more testing for quality, contaminants, etc or was produced according to specific standards
Looking at the Nutrition Facts Panel and list of ingredients can be quite helpful
- Opting for products with relatively fewer ingredients while hitting more of the features above that are important to you is an important balance to consider

If you’re selecting a whey based protein supplement, aim for an “isolate” (although frequently more expensive) over “concentrate” (generally cheaper) as the relative protein content is higher in the isolate, with less carbs and fats

A hydrolysate may also be beneficial as it’s more readily absorbed by the body

Ready-to-Drink versions of many popular protein powder supplements are available and you can choose between these based on your preferences above

Dried meat, poultry and fish (“jerky”)

These can be another great way to increase your protein intake in a convenient, and sometimes cheaper manner - there are a range of products available and personal preferences for taste as well as fat / calorie content come into play

Be sure to take sodium content into consideration as these tend to be relatively higher in sodium content

“Protein bars” of many varieties are readily available

These can be a quick and convenient way to increase your protein intake, but it’s important to consider
Often, the relative amount of protein may be much lower than you expect - aim for one that provides 20 g or more of protein
Read the ingredients list and look out for the sugar alcohols (eg sorbitol, erythritol, xylitol among others). They are less easily digested and in many individuals, triggers GI discomfort and other symptoms, particularly if you eat higher amounts

Many thanks to Chelyn Yamaguchi, RD who contributed significantly to this article.

We would love to hear your thoughts and feedback on the content of this and our other articles, as well as your suggestions for future topic and any questions you’d like to see addressed.

Aloha.

Coach Jason & Chelyn Yamaguchi, RD