As fitness enthusiasts embrace the “locking in” season, protein-focused diets are growing in popularity. TikTok features more than 2.5 million posts under the #protein hashtag, while Google reports a 600% increase in searches for “protein recipes with protein powder” over the past year. Ultimate Sports Nutrition (USN) has also noted a 67% rise in searches for “ways to use protein powder” in 2025, showing a clear shift from sugary snacks to high-protein alternatives.

To explore how people can meet their protein needs, USN spoke with Harry Aikines-Aryeetey, an Olympic athlete and television personality known as Nitro. A three-time European champion and two-time Olympian, he is recognised both for his sporting achievements and for his TV appearances. He shared practical strategies for increasing protein intake while balancing training and a busy lifestyle.

Harry’s approaches include blending oats and peanut butter into shakes, adding Greek yogurt to savoury sauces, and mixing protein powder into mashed potatoes for quick fuel. For main meals, he recommends lean meats such as chicken, beef, or salmon served with rice, quinoa, or potatoes, and often layers proteins, such as combining eggs with smoked salmon for breakfast. Protein powder also features in his routine, stirred into coffee or yogurt or added to soups and sauces for extra nutrition.

He highlights savoury protein dishes such as crepes made with whey and egg whites, which can be used as wraps, and cheese sauce or lasagne enriched with protein powder. He also suggests blending beans into sauces or mixing cottage cheese with eggs to raise both protein and fibre content. “Blending beans into sauces or adding cottage cheese to eggs is a simple way to sneak in extra fibre and protein,” Harry said.

Meal preparation is central to his routine. “When I’m training hard or filming, prep keeps me consistent and removes any guesswork,” he explained. While disciplined about hitting targets, he adapts meals to his own tastes rather than forcing unappealing options.

Harry even applies his methods to traditional dishes. For a protein-heavy roast, he recommends combining two lean meats such as turkey and beef and enriching Yorkshire puddings with additional egg whites or whey. For a quick option delivering 30g of protein, he mixes a tin of tuna with Greek yogurt and serves it with sourdough or wraps. “Takes minutes and packs in the protein,” he noted.

When preparing for intense physical demands, such as the TV show Duel which mirrors the effort of a 100m sprint, he eats a high-protein meal the night before and uses slow-release casein before bed. “Duel is one of the ones that requires a lot of energy, it’s the closest thing to sprint start work,” he said.

Harry also addressed a common misconception about protein absorption. He dismissed the idea that the body can only use 30g per meal. “Total daily intake matters far more,” he stressed, urging people to focus on overall consumption rather than rigid limits at each sitting.

The surge in protein-focused diets reflects a broader health trend, with supermarkets and brands like USN expanding their ranges to meet demand. From savoury crepes to enhanced roasts, Harry’s strategies show how protein can be added creatively and sustainably into daily meals. His approach combines structure with flexibility, making high-protein eating accessible for athletes and fitness enthusiasts alike.