Protein & How to Get Enough of It

Protein, Protein, the Magical Fruit Food You Need to Eat Lots Of

Whether you want to lose fat, gain muscle, improve performance, gain strength, look your best, or just be happy and healthy — getting lots of protein is the way. Protein is especially important as we age, when trying to gain muscle, when dieting, and when recovering from injury or surgery.

Keep reading for the benefits of protein, possible signs that you aren’t getting enough protein, how much protein you should be aiming for each day, a protein macro cheat sheet, and tips on how to (actually) make the magic happen.

Possible Signs You Aren’t Getting Enough Protein:

• Not seeing PR’s or progress in the gym
• Trouble building muscle and improving body comp
• Constant blood sugar swings
• Thin hair, dry skin, brittle nails
• Always feel hungry, never feel full after meals
• Consistently tired and have no energy
• Unusual fluid retention and edema
• Constantly getting sick or injured
• Trouble concentrating
• Feeling more moody or anxious lately
  
  

So How Much Protein Should You Eat in a Day?

Aside from smashing lots of sleep, protein is prettyyy high up on the “please do dis” list.

Protein will help you: carry better body comp, recover from workouts, build strong bones and more muscle, support happy hair/skin/nails, keep you feeling full between meals, and so much more.

A great goal for those who exercise regularly: 0.8-1.0 grams of protein per pound bodyweight.

Leaner individuals might benefit from aiming closer towards matching bodyweight in grams of protein, while those with more body fat could go closer to 0.7 or 0.8 x bodyweight.

If falling short on protein goals: could supplement with protein shakes or protein bars

Food & Meal Ideas: How to Get 20 Grams Protein

ps: you could also double the food ideas below to get ~40g protein. For example: 6 oz  beef = 42g protein

• 4 Whole Eggs = ~24g protein
• 2 Eggs, 2 Egg Whites = ~22g protein
• 2 Eggs, 1 Egg White, 2 Bacon = ~23g protein
• Chicken Breast x 3 oz cooked: ~23g protein
• Chicken Thighs x 3 oz cooked: ~22g protein
• Pork Chops x 3 oz cooked: ~21g protein
• 85/15 Ground Beef x 3 oz cooked: ~21g protein
• 90/10 Ground Beef x 3 oz cooked: ~22g protein
• 90/10 Ground Bison x 3 oz cooked: ~23g protein
• NY Strip Steak x 3 oz cooked: ~23g protein
• Flank Steak x 3 oz cooked: ~24g protein
• Shrimp x 3 oz cooked: ~19g protein
• Salmon x 3 oz cooked: ~22g protein
• Tofu x 6 oz cooked: ~21g protein
• 7 Chicken Nuggets: ~22g protein
• Protein Powder: ~15-25g protein
  
  

Struggling to Make It Happen & To Get Enough Protein?

• Look for high-protein options of foods you already love eating: high-protein oatmeal, high-protein pancake mix, high-protein cereal, high-protein milk, etc
• Stay stocked on easy high-protein options: hard boiled eggs, deli meat, greek yogurt, jerky, protein bars
• Spend 1-2 hours bulk prepping tons of meat for the week: then it’s ready to be reheated at meal time
• Order “double protein” when dining out: most restaurants only provide something like 2-4 oz
• Increase meat portion sizes at meals: 2-3 oz of meat probably won’t cut it. Think something more like 4-6 oz at every meal for ladies, 6-8 oz fat every meal for men
  
  

Where To Go From Here

I’m always posting educational content regarding nutrition, fitness, and sharing what I’m up to on my Instagram. You can also follow us on the Paragon Training Methods Instagram for tons of free workouts and more tips to help you look and feel your best!