High-protein diets call for about 1 g of protein per kg. of body weight, or as much as 25 to 35 percent of daily calories. For a 160-lb. person, this is equal to almost 4 cups of chopped chicken breast, or 1 1/2 lbs. daily. You may tire of the sheer volume of whole protein foods when following a high-protein diet. Eating large amounts of chicken and meat also poses the risk of overconsuming saturated fat. Certain drinks offer an alternative to traditional animal-based proteins.
Milk
Milk provides 8 g of protein per cup. Milk also helps you meet your calcium, vitamin D and potassium needs for the day. Have a glass with each meal to fulfill your daily dairy requirements and to add 24 g of protein to your diet. Whole milk contains significant amounts of saturated fat, so stick to 1 percent or skim milk.
Kefir
Kefir is a cultured milk product -- essentially a drinkable yogurt. It comes in plain or sweetened, flavored varieties. One cup of this tangy drink provides 11 g to 12 g of protein. Choose low-fat to minimize your intake of saturated fat. Kefir contains probiotics, which can help regulate digestion, along with calcium.
Whey Protein
Whey protein is made from milk. During the cheese-making process, the whey is poured off, dried and pulverized to create a protein powder with all the essential amino acids. Your body readily absorbs and delivers whey protein to muscles, making it a valuable source post-workout. Whey protein comes in natural and flavored versions. Add the powder to juice, water or blend it with fruits to create a smoothie.
Bottled Drinks
Many manufacturers market pre-mixed protein drinks and smoothies. These usually contain whey or soy protein along with added carbohydrates in the form of fruit juice, milk or sweeteners. Read labels to determine the protein content, which may range from 10 g to 40 g per single-serving container. Beware that some protein drinks contain added supplements in the form of vitamins, minerals, amino acids or other compounds. Supplements are not regulated by the Food and Drug Administration, so educate yourself before grabbing a drink that promises you specific results.
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