Nutrition: How to get enough protein!
Let’s start with what even is protein, why do you need it, and how much do you need?
What is protein?
Protein is one of the three macronutrients that make up all food (the other two being carbs and fats). Proteins are molecules made up of 9 amino acids and they are the building blocks of the body - making up the structural part of many of our organs and importantly for our conversation, the muscles (although they do a lot more than just give you big muscles). Proteins are formed together to create hormones and neurotransmitters and many of the vital functions of our bodies everyday. Protein can be found in lots of food sources but is of highest concentration in meats and dairy products.
Why do we need protein?
When we workout or put our bodies through exercise, our muscles have to work hard to create movement, and a bi-product is stress on those muscles in the form of tiny micro-tears (this is where muscle soreness comes from - fun fact). These micro-tears however, can heal to be even stronger than before through a process called muscle protein synthesis where our body uses our dietary protein to rebuild the cross bridges that were damaged during exercise to be even bigger and stronger.
Side rant: This is how we build strength over time and also is why using progressive overload in training is important. With the right nutrition, our bodies can quickly adapt to the specific stress we put on them from exercise, so the stimulus needs to continue to be greater and greater over time to continue to drive improvements.
Main rant - lifting weights without supporting our muscle recovery process by eating adequate protein will feel frustrating and be difficult to recover from. There are MANY reasons why eating protein is important in a diet that has nothing to do with muscles and exercise, so don’t think that the only reason to eat protein is to get giant muscles, but for our conversation, I am going to assume your goal is to build strength and muscle (I imagine that’s why you’re here) so we will focus on that for now.
How much protein is enough for my goals?
*takes a deep breath*
This can be controversial territory to delve into, but we’re going there anyway. The RDA (recommended daily allowance) of protein is technically 0.8 grams per kg of body weight. RDA’s come from the Food and Nutrition Board of the Institute of Medicine and is meant to be the daily intake that is considered sufficient. So, as an example, a 185lb or 83kg person would need to eat about 65 grams of protein a day.
HOWEVER, this is not enough for an active person and certainly not for anyone trying to gain muscle and strength.
On the other end of the spectrum, there are the old-school gym bros who suggest you eat 1g per lb of bodyweight (I.e. our 185lb person eating 185lb per day). I would say this is the highest end of what you should be eating. If you’re a powerlifter or bodybuilder, super motivated to put on muscle, and can figure out how to get this many grams per day - be my guest. I would not generally recommend any higher than this. Most people, however, cannot and don’t need to maintain that high a level of protein intake for their goals.
If you’re an average run of the mill gym goer looking to get moderately strong and feel good about your health, somewhere between 0.6-0.8g per lb of bodyweight is what I would generally recommend. For our 185lb person that is about 130g per day.
Okay Natalie, I did my math and that is a LOT of protein… how do I add more to my diet?
As with any long term goal, my coaching recommendation would be to start with a deep dive into what your current protein intake is: tally up your grams for a week or so and see where you are at compared to your goal. Then, set the goal to add 10g per day. Trying to make the whole jump at once (adding 50g per day or something crazy) will likely leave you feeling some stomach upset and frustrated at the discrepancy between where you are and where you want to be.
Tip #1: Increase the portion sizes of the foods you’re already eating that have protein.
If you’re having a meal or following a recipe with chicken, have a chicken breast and a half instead of the usual just one. Add a little more meat to your pasta and ground meat sauce. Ignore the “serving sizes” on labels and be open to eating more than just one “serving size.” This is the simplest way to add more protein to your diet without changing or adding any foods!
Tip #2: Add an afternoon or pre/post workout snack that has ~10-15g of protein
My favorites are:
apples dipped into greek yogurt mixed with peanut butter powder (it tastes like whipped peanut butter I promise its so good) I also use this as a dessert if I want something sweet but still need protein
Just plain greek yogurt and fruit or granola or whatever topping your heart desires
Protein shakes or bars are a great option here - my recommendations are the Fairlife CorePower shakes and I use the Orgain Vegan protein powder from Costco (because it’s cheap and doesn’t taste awful haha). I have almost no recommendations on protein bars, but I’ve heard Barebells are good. If you have to go the vegan protein route like I do, I would avoid all true protein bars as they mostly taste terrible. Bars like RX bars or Perfect Bars can give you a few grams!
Turkey wraps, string cheese, meat sticks, all these things can add up to make a difference
Tip #3: Smoothies are now your best friend
Here is my favorite way to make a SUPER high protein smoothie. You can sub in your own fruit, if egg whites gross you out I get it, but it’s a good template to get you started on your smoothie making journey! Adding egg whites, greek yogurt, and protein powder can be a way to double the amount of protein in your smoothie!
Products or specific foods that I love that help me get enough protein:
CorePower Shakes
Low Fat Greek Yogurt from Trader Joes
Oikos Triple 0 Yogurt cups
Using plain greek yogurt as sour cream - salt it a little and it basically tastes the same and extra protein!
PB Fit Peanut Butter Powder - not as delicious as JIF but is 20g of protein for 40g of powder and you mix it with water or milk to get the exact consistency you want. I have it on waffles or toast with bananas in the morning
Pre marinated or pre cooked proteins from Trader Joes - the Shawarma Chicken Thighs are BOMB and we always keep them in the freezer
Ground meat - cooks so fast, is so versatile, I always keep it on hand
Fairlife milk in my coffee in the morning - 7g of protein easy and tastes delicious
Egg Whites - I do breakfast tacos with 1-2 whole eggs and 1/2-1 cup of egg whites with cheese, so yummy!
Just Bare Chicken Nuggets are worth the hype - you can get them at Costco
