Realistic tips to help you crush your protein goals
Reaching your protein goals is crucial to building strength, recovering from workouts, and staying energized throughout the day. Whether you’re aiming for muscle gains, weight management, or just feeling your best, it’s a key player. I’m guessing, at this point, you know all of this and more. With most of nutrition, knowing and doing are two separate things. This post will be sharing some practical tips so you can start consistently ending your day crushing your protein goals.
Have sources available
This is really the most important one. Make sure you have sources that are easy to grab. I suggest doing some bulk food prep with protein options (like grilled chicken breast, lean beef or turkey burgers, or cooked ground meat) so you can have that to build your meal around. Other simple options to keep readily available are tuna cans or packets, quality lean deli meat, greek yogurt, eggs/egg whites, chicken sausage, light string cheese, Real Good frozen chicken tenders, chickpea or lentil pasta, and protein drinks or shakes (I like Fairlife protein drinks that have 30g protein and Titan Nutrition protein powder). I also like keeping a few cans of black beans and garbanzo beans in my pantry for plant-based protein (and fiber).
Build your meals around a protein
If it’s an afterthought, then you ain’t hitting your optimal protein, and you’ll likely find yourself scrambling at the end of the day, which will likely lead to you feeling really freaking full and possibly still being low. Identify your protein source FIRST in your meal and build around it. This comes in handy whether you’re making your meal at home or eating out. Make sure that the protein source is at least a palm-sized portion for it to be enough. ALSO, turn any snacks into mini meals by adding a protein source to them: for example, don’t just eat an apple; have an apple AND 2 light string cheese sticks. (*Personal note here: if you chomp your string cheese and don’t string it, then idk if we can be friends. Chomping is only acceptable for mozzarella sticks IMO)
Add more of what you’re already having
Pretty simple, right? If you’re usually short at the end of the day, then look at the sources you’re already having and add more. If you typically have 150g of egg whites (17g Protein), then up it to 250g of egg whites (28g protein); if you usually eat 2oz of turkey on a sandwich (~12g Protein), then up it to 4oz (~24g Protein). You get the idea.
Front-load your day
Getting to the end of your day and having 50+ grams of protein to hit your goal SUCKS. Eating that much protein will feel highly uncomfortable (remember, protein is very filling), and going to bed with an uncomfortably full belly may not feel the best. Also, at that point, you’re likely too tired and will end your day short. The solution: get a LARGE chunk of your daily protein in during the first half of your day. This is an especially helpful tip for those who have busier days or are on a trip and out of their regular routine.
Pre-log your protein sources
Pre-logging your protein for the day can be extremely helpful if you’re tracking your macros or just want to gain consistency with your protein. No more winging it and hoping it happens. This is a way you can put yourself into the Captain’s seat and MAKE it happen. This allows you to engineer and plan ahead, which takes the guesswork out later. It also allows you to adjust as needed AHEAD of time for your needs. If you’re looking to do this, I suggest using MacrosFirst- my clients and I love this app and find it the most user-friendly (even the free version!)
Hitting your protein goals doesn't have to be a struggle. By planning, keeping protein sources readily available, and integrating them into your meals and snacks, you'll be well on your way to meeting your daily targets. Remember, consistency is key. There will be days that you’re low, and that’s ok- use that as feedback and continue to work on it. Keep experimenting with different sources and strategies, and continue doing what works for you!