Protein is king and a steady intake of it will contribute greatly to our performance, recovery and body composition. Oftentimes, individuals find it difficult to “hit” their protein number each day. It’s easier than you think and it can be as simple as making it a priority in your diet.
It can be challenging at first to meet your caloric needs and protein seems to take the biggest hit.
Tracking your calories can be tough when starting out and even individuals who may only need to consume less than 100 grams a day can’t seem to make it work consistently.
I’d like to offer my own nutrition information to paint a picture of how I achieve my protein goal each day. Obviously, you may not be aiming for the same protein goal. My protein goal is 180 grams each day to support my training and nutrition goals. This may be double the amount that many of you would be aiming to consume.
Breakfast
3 Eggs - 18 grams
1 cup of Fairlife 2% Milk - 13 grams
Lunch
5 oz Chicken Thighs - 28 grams
1 1⁄2 cups of Cottage Cheese - 16 grams
Afternoon Shake
2 Scoops of Protein Supplement - 31 grams
1 Tbsp of Peanut Butter - 8 grams
Dinner
1 Packet of Safe Catch Tuna - 23 grams
1 oz Perky Jerky - 10 grams
Bedtime
1 Cup of Oikos Greek Yogurt - 15 grams
My total above is 162 grams of protein. The foods that I have listed are strictly the ones that are the highest sources of protein. This does not take into account the other foods that are primarily carbohydrates and fats that also contain small amounts of protein. This day shown above would put me right at 180 grams with all other foods included. The trick is doing this every single day. I make a point to hit this number every single day and I can feel when I do not. Consistency is key, just like training. I understand it can be challenging but this is meant to show that it can be done.
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Amber Zuver
Author Bio
Amber seeks to empower women and young girls in strength and to inspire them to not be afraid to step into the gym. Amber finds great joy in helping clients move, perform, look, and feel better! She believes that your training at the gym should transfer over into making your everyday life better as a whole, both physically and mentally.