Protein is king and getting an adequate amount each day will contribute greatly to our performance, recovery and body composition.
Many people do not consume enough.
Individuals that perform resistance training and do other exercises like hiking, yoga, cycling and walking throughout the week will benefit from around a gram of protein per pound of bodyweight. You can be slightly below that value (~20-30 grams of protein) and be well within what you need.
It can be challenging to meet your caloric needs and protein seems to take the biggest hit. Tracking your calories can be tough enough when starting out and even the individuals who may only need to consume ~100 grams a day find it difficult to do. It is necessary to find what works for you and what allows you to be as consistent as possible. Find how much protein you consume daily and start working more into your diet if you’re falling short. By making it a priority, it can be easier to reach our protein goal.
I’d like to offer my own nutrition information to show how I achieve my protein goal each day. Understand that your protein goal may or may not be the same as mine or somebody else. My protein goal is 180 grams each day to support my training and nutrition goals. If your protein intake is lower than mine this should show you that it can be done.
Breakfast
3 Eggs - 18 grams
50 g of Egg Whites - 5 grams
1 cup of Fairlife 2% Milk - 13 grams
Lunch
4 oz Ground Turkey - 20 grams
1 ½ cups of Cottage Cheese - 16 grams
Afternoon Shake
2 Scoops of Protein Supplement - 31 grams
3 Tbsps of Peanut Butter - 10 grams
Dinner
1 Packet of Safe Catch Tuna - 23 grams
1 oz Perky Jerky - 10 grams
Bedtime
1 Cup of Oikos Greek Yogurt - 15 grams
My total above is 161 grams of protein. The foods that I have listed are ONLY the ones that are the highest sources of protein. This does not take into account the other foods in my diet that are primarily carbohydrates and fats but also contain small amounts of protein. This day shown above would put me right at 180 grams with all other foods included.
The trick is doing this 7 days a week. I make a point to hit this number every single day and I can feel when I do not. Consistency is key, just like training. Start consuming more protein and feel the changes in your energy and recovery!
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Michael Allen
Michael has been working with clients in the gym and countless adults in a physical therapy setting since 2013. He spent 3 semesters working at Towson University with student-athletes from nearly every sport at the school. He served as the Strength and Conditioning Coordinator for Kennard-Dale High School during the 2019-2020 school year. His goal is to always get better and give you the safest and most effective use of your time at First Capital Gym.
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