How to GET MORE PROTEIN IN YOUR DIET
Getting in more protein & hitting their protein macro goal is a recurring issue I run into with my clients. Unlike a lot of carbohydrate and fat sources, proteins tend to be far less convenient to grab-and-go and readily available. It’s much easier to grab a handful of nuts or chips than it is to have a serving of shrimp or chicken – not to mention, carb and fat-heavy sources tend to be a lot more palatable!
Still, dietary protein is a critical component of not only your physique but also your overall physical health, so it’s important to ensure that you’re consuming an adequate enough for your health and fitness goals as well as your general health.
“But isn’t protein mainly for hardcore bodybuilders or for people who exercise a lot?
It is important for those folks, but actually, we ALL need protein – and enough of it regardless of what our body composition goals are.
So how much do I need?
Protein needs vary based on the individual and several other factors. If you’re curious and would like to learn more about getting a customized macros-based nutrition program laid out for you, I highly recommend checking out my personalized macro calculation.
Protein is one of the three macronutrients, which are nutrients that our bodies need in large quantities. The combination of the 3 macronutrients (carbohydrates, fats and proteins) are what make up our total daily calorie intake. Protein in particular is made up of amino acids and is responsible for the building and repairing of skeletal muscle. For athletes and other active individuals, protein is crucial to help rebuild and repair skeletal muscle before and after exercise, especially strength training.
It’s important to note the Recommended Daily Allowance (RDA) for protein set by the US government is not nearly enough for healthy, active folks. Keep in mind that the current RDA of 0.8g/1kg total bodyweight is actually set for sedentary people and is the bare minimum of what you should strive for. When you different factors in like resistance training, your age, whether or not you’re in a calorie deficit for fat loss to the mix, these requirements change.
For most active individuals, somewhere within the range of 0.6-1.0g protein per 1lb total bodyweight per day is solid, with approximately 30g consumed per meal for satiety and optimal muscle protein synthesis.
If you don’t have a food scale (and I highly recommend you get your hands on one especially if you are tracking your macros), you can eyeball your portion sizes. In general, go for protein around the size of your palm and you should be fine.
Here are some helpful tips on how to get more protein in your diet – without feeling like you have to eat 6 ounces of chicken breast at every meal 😉