Research to Reader: fertility science
Getting the right amount of protein in your diet plays an important role in maintaining your muscle mass, providing essential amino acids for cell growth and repair and can influence the outcome of assisted reproductive treatments. Protein intakes of at least 25% have been associated with improved IVF success  so here are a few ways to boost your protein intake:
Add a handful of nuts to your salad. Walnuts are a great choice as they contain lots of omega-3 essential fatty acids that have been associated with improved IVF outcomes .
Add hummus to a sandwich or choose hummus as a dipping sauce accompaniment to some celery or carrots. Chickpeas that form the base of hummus are 20% protein.
Having a slice of cheese for a snack, rather than something sweet and sugary, will not only up your protein intake but has been shown to make you feel fuller and eat almost 10% less calories during the day.
A few slices of lean meat or fish on a cracker with some avocado will fill the protein void and with the good fats in the avocado this should stave off any afternoon cravings.
Homemade meatballs made with lean pork or lamb mince packed with grated zucchini, carrot, onion and mushroom (and a pinch of salt and pepper) are a great go to for a high protein snack. Mix the mince and veges and simmer in some tomato passata for an hour or three. Melt in the mouth amazing! Portion them into containers in the freezer and reheat for a protein snack.
1. Russell JB, Abboud C, Williams A, Gibbs M, Pritchard S and Chalfant D. Does changing a patient's dietary consumption of proteins and carbohydrates impact blastocyst development and clinical pregnancy rates from one cycle to the next? Fertility and sterility. 2012;98: S47.
2. Moran LJ, Tsagareli V, Noakes M and Norman R. Altered Preconception Fatty Acid Intake Is Associated with Improved Pregnancy Rates in Overweight and Obese Women Undertaking in Vitro Fertilisation. Nutrients. 2016;8.