Protein: Why Most People Still Undereat It

Protein is the one nutrient almost everyone knows they should get enough of, and yet most people still fall short. The vast majority fall into three buckets: misinformed on how much protein you need daily, not knowing how much is in certain foods, or no strategy for getting enough on a daily basis.

Why Protein Matters

• It’s the building block for muscle.
• It keeps you fuller, longer when from an animal source.
• It helps with recovery between workouts by repairing muscle.
• It helps you maintain strength and muscle when you’re leaning out.

If you’re training hard and not seeing progress, there is a good chance you’re under-eating protein.

How Much Do You Actually Need?

A safe target for people: 0.7–1 gram of protein per pound of bodyweight, per day.

• Weigh 180 lbs? That’s 125–180 grams daily.
• Training harder or chasing muscle gain? Aim for the higher end.

Most people get half of that. That’s why results stall. Now there is something to be said about adjusting this number if you have substantial fat to lose but you will have to reach out for that since it is individual.

What It Looks Like in Real Life

• 3 eggs = ~18g
• Chicken breast (6 oz) = ~40g
• Greek yogurt cup = ~15g
• Protein shake = ~25g

Add it up, hitting your protein goal takes some planning. The 3 eggs for breakfast is not going to cut it. You have to do some due diligence to find the amount of protein in you food. Also need to make sure that it has a complete amino acid profile since those are what you body is actually look for. This is why beans, for example, won't cut it. They also are going to jump your carbs through the roof, a nightmare if you want to lose weight.

Note: if the nutritional facts does not have protein as the biggest contributor to the calories, I wouldn't consider it a protein source. Sorry to break your heart about peanut butter and the power jack products haha.

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A Simple Strategy for Three Meals a Day

• Pick 3-4 sources of Protein and how much you need to eat.
• Pick 3 Carbohydrate sources that aren't process and don't make you feel bad.
• A little extra Fat from oil (Avocado, Olive, Coconut, Butter, Ghee, Tallow) or nuts/seeds in responsible amounts.
• Mix and match the selection to have a rotating menu of foods you like.
• Get a variety of different colored veggies throughout the day.
• Meal prep your food once or twice a week.
• Stay on track 90% of the time

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It doesn't have to be fancy. Keep this simple. It's a 3x daily task that need to be done correctly if you actually want your goal.

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The Bottom Line

If you’re serious about results, track your protein for a week and start using the simple strategy. Don’t guess or wing it. See where you’re at, then fix it. Chances are, you’re leaving progress on the table because you’re under-fueling the most important macronutrient you’ve got.

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If you want help getting your nutrition squared away, as well as all other aspects of health and fitness, Schedule A No Sweat Intro so we can talk about your goals and pair you up with the best option, Group Classes or Personal Training.