It’s officially the season of ‘locking in’, ‘winter arcs’ and packing on muscle ahead of the New Year. Currently, there are over 2.5 million posts with a #protein hashtag on TikTok, and there’s been a 600% average increase in searches for “protein recipes with protein powder” on Google over the last year alone.
In fact, new research from USN also found that there has been a 67% average increase in searches for “ways to use protein powder” in 2025 so far. It’s no secret that people are switching their sugar intake for high-protein products, with many supermarkets following suit on the current health trend, but what are the best ways to increase your protein intake?
USN has interviewed Harry Aikines-Aryeetey, Olympic athlete and TV star, also known as Nitro, to find out the weird, wonderful and strategised ways he ups his protein intake. Harry is well-known not only for TV appearances, but also for his impressive sporting accolades (three times European champion and world-medallist two-time Olympian).
From adding protein powder to his lasagne, to how he makes a roast more protein-heavy, as well as the protein myth people should stop believing, Harry explains what it takes to keep up an athlete’s diet below:
USN: What are the most creative ways you hit your macros during intense training periods?
Harry I get practical – blending oats and peanut butter into shakes, adding Greek yogurt to savoury sauces, or using protein powder in things like mashed potato. Quick, effective, and keeps the fuel coming.
USN: What are your go-to high protein meals?
Harry: Lean meats (chicken, beef, salmon) with rice, quinoa or potatoes, often double-layered, for example eggs and smoked salmon for breakfast.
USN: What are your Favourite ways to use protein powder day-to-day?
Harry: Protein oats – in coffee, mixed into yogurt, or added into soups and sauces.
USN: Do you have any savoury protein powder recipes?
Harry: Yes – savoury crepes (whey + egg whites) that I use like wraps, or adding a scoop into a cheese sauce or lasagne mix.
USN: What are your thoughts on adding ingredients like cottage cheese/beans for added protein?
Harry: Big fan. Blending beans into sauces or adding cottage cheese to eggs is a simple way to sneak in extra fibre and protein.
USN: Do you meal prep?
Harry: 100%. When I’m training hard or filming, prep keeps me consistent and removes any guesswork.
USN: How strict are you with protein intake?
Harry: Pretty strict, but flexible. I’ll adapt meals to hit numbers rather than forcing foods I don’t feel like.
USN: How do you make a roast more protein-focused?
Harry: Use two lean meats (e.g. turkey + beef), and Yorkshire puddings made with extra egg whites or a scoop of high quality whey.
USN: Do you have any hacks for a lazy meal packing 30g protein?
Harry: Tin of tuna mixed with Greek yogurt and eaten with sourdough or wraps. Takes minutes and packs in the protein.
USN: How do you fuel up for some of your most intense challenges?
Harry: Duel is one of the ones that requires a lot of energy – it’s the closest thing to sprint start work. I fuel similar to how I would for a 100m race on this one: high protein meal the night before and slow-release casein before bed.
USN: Which protein myth do you wish people would stop believing?
Harry: That you can “only absorb 30g” in one meal. Total daily intake matters far more.
