Lacee's protein in a day...
One of the most asked training-adjacent questions: how to get enough protein in a day and what do YOU do?
I say “training adjacent” because nutrition can’t be ignored regarding strength training or “working out” in general. Most of what we look like on the outside regarding body fat can be attributed to nutrition, genetics and habits we’ve maintained for long periods of time. How we feel during training sessions (and everyday life) is a direct reflection of the food we consume.
Protein is the macronutrient that helps build, maintain and repair lean muscle tissue due to the amino acids it contains. Protein is vital to creating “gym gains” and understanding your intake can be a huge step in finally seeing “results” from the hard work put in during training sessions.
Every person is unique and will require a different volume of protein based on their physical characteristics and training needs.
My protein is not your protein.
My nutrition is not your nutrition.
That being said, it can help to learn from someone else’s experience.
Here are three basic tips I start with:
1-1.5 grams of protein per pound of my ideal body weight daily
spread protein consumption throughout the day (not the bulk of it in one or two meals)
track protein intake for at least two weeks for a baseline (I like the My Macros+ app)
If you don’t track, you’re in the dark. Tracking can’t be avoided, especially in the short term, as it’s very common to underestimate. The first thing most people experience after tracking: disbelief at how much protein is lacking from their daily goal.
Don’t say I didn’t warn you...
I fluctuate around 125 pounds and aim for 150g-180g of protein daily. I use 1.5g per pound as a measure, which puts me in maintenance mode, considering my strength training and conditioning schedule. If my goal is to put on more muscle, increase my weight closer to 130lbs and alter my training volume to get there, I would adjust my protein to 195-200g per day (130 x1.5). I would then build my caloric intake, carbohydrates and fat around my life/training demands.
This is what 150-180 grams of protein looks like in a normal day for me:
Breakfast: x3-4 whole eggs (p:21-28g c: 0 f: 15-20g), 6 oz. cup Greek yogurt (p:14g c:20 f:0.2), apple (p:0.5 c:25g f:0.3g)
PROTEIN: 42.5
Pre- or post-breakfast shake or coffee: (p:34g, c+f: dependent on added milk)
PROTEIN: 34g
Lunch: grilled salmon (p:50g c:0 f:28g), frozen vegetables (p:0.52 c:24g f:0.3), sometimes 1/4 cup rice
PROTEIN: 35-50g (6-8oz)
Post-Workout “snack”: protein shake with ice, water, creatine, ½ or small banana, blended (p:34g c:28g f:0g)
PROTEIN: 35g
Dinner: 4oz. ground beef (p:32g c:0g f:13.3g), frozen vegetables (p:0.52 c:24g f:0.3), quesadilla (p:9g c:26g f:10g)
PROTEIN: 42g
TOTAL: 188.5-203.5g with morning and afternoon protein, 154.5-169.5g with only afternoon protein
The above is a typical day.
I’m not vegan; I’m not vegetarian. It’s easier to meet protein targets and manage calories when consuming animal protein. It’s also easier to maintain a full amino acid profile by eating meat and drinking whey protein. If you are vegan or vegetarian, I highly suggest tracking your protein intake to better understand the portion sizes required to meet intended targets. Supplementing (I would argue) is very important for those that don’t consume animal protein and are training to build/maintain muscle.
At this point in my life, the “base” of what I eat daily stays relatively the same, although I change up certain meal combinations (meat and salad at lunch, for example). I also love changing breakfast to protein pancakes, or even adding salmon to an egg scramble. I’ll sometimes snack on beef jerky, or my homemade gluten-free banana bread with protein added.
Protein is a great framework if you’re building out a nutrition plan and don’t know where to start. Protein-rich foods are satiating and balancing them throughout the day is one way to prevent blood sugar dips and feelings of hangry-ness.
This is a very simplified explanation, but hopefully a small real-world example of putting protein forward. I can say: I feel like a different person physically (inside and out) since focusing on protein and giving up a two-year vegan diet (it's been at least 8 years since that time).
Buying Protein
Many good brands are out there and my favorites include those with limited ingredients. I recommend sampling a few and finding one that works for you. My current favorite is from MRM Nutrition (not paid to say that), mostly because I can get it in Mexico, it blends really well and doesn't have a strong aftertaste despite being sweetened with stevia (strong dislike).
I've also used Simply Tera's (doesn't blend smoothly IMO but otherwise great), Onnit (very stevia) and a few friends love Promix (and are sponsored by them).
