By Doc | Stronger Personal Training
Let’s talk protein.
I hope that was an eye roll. When most people think of protein, they think of the “bro science” way. You know, a thousand protein shakes and steaks in a day.
Let’s take a different route. Not in a way that requires a calculator, a food scale, and a PhD in nutrition. Just the real AF answer to a question I get asked constantly.
How much protein do I actually need?
Here’s the short version: probably more than you’re getting.
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The number most people have heard
Most “professionals” like to to recommend 60-100 grams per day. And honestly? It’s not wrong — it’s just incomplete.
One hundred grams is a starting point. A floor, not a ceiling. For someone who’s sedentary, maybe that’s enough. But for most people — especially anyone who wants to build strength, stay lean, feel better, or just keep their body running the way it’s supposed to — 100 grams is like cutting a filet with a dull knife (if you catch my drift).
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The real number
Here’s the rule of thumb we use at Stronger:
Aim for roughly your (ideal) body weight in grams of protein per day.
That’s it. No complicated formula. No macro spreadsheet.
If you want to weigh 150 pounds — shoot for 150 grams of protein daily.
If your goal is 200 pounds — aim for around 200 grams.
Simple. Memorable. And backed by research.
If muscle is not your game, but you are an athlete – 0.8g per pound of body weight should suffice.
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Why does it matter that much?
When most think protein, they think bodybuilders. I say nay nay. Actually, it’s the building blocks for everything your body does well.
Muscle repair and growth. Recovery after a hard workout (or day). Keeping you full and satisfied so you’re not raiding the pantry at 10pm. Maintaining lean mass as you age, which matters more than most people realize after 40.
This building blocks break down into amino acids that do all the unglamorous and dirty work that keep us going.
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What does that actually look like in a day?
If you’re thinking to yourself “150 grams sounds like a lot” — you’re not alone. Most feel overwhelmed by this number, so here’s an example to show you have “simple” it can actually be.
Here’s what a 150 gram protein day might actually look like:
Breakfast
3 eggs scrambled with 2oz of turkey — roughly 35g of protein
Or a protein shake with a cup of Greek yogurt — roughly 40g
Lunch
6oz grilled chicken breast over a salad — roughly 50g of protein
Or a turkey and cheese wrap with cottage cheese on the side — roughly 45g
Dinner
6oz salmon or lean ground beef — roughly 40g of protein
Add a side of edamame or lentils and you’re picking up another 10-15g
Snacks
String cheese, hard boiled eggs, jerky, cottage cheese, a protein bar — all easy ways to fill the gaps
And not a protein shake was had. See? Not as overwhelming as it sounds. You don’t need to eat nothing but bland chicken breast and sadness. You just need to be intentional about it.
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The biggest mistake people make
They eat well all day and then realize at 8pm they’ve only hit 60 grams. Then they’re playing catch-up with a protein shake and a handful of almonds wondering why they’re not seeing results.
The fix is simple — don’t take daily protein for granted. Front load your day with a bigger breakfast and lunch to curb your appetite, and as a result, not freak out by dinner because your intake is low.
One more thing!
It’s important to check the label to ensure the food is ACTUALLY adequate in protein. If the food item says “Good Source of Protein” that just means a certain percentage has protein.
Things like peanut butter, mixed nuts, and “protein” bars have less than 9g grams of protein in exchange for much higher fat and sometimes carbs.
The bottom line
Most people are under-eating protein and over-thinking everything else. Fix the protein first. The rest gets easier.
Sometimes this seems easier than it is. Other times we just need a little extra guidance. If this sounds like you, we have a Nutritionist on staff ready to help you find your route.
Message us to learn more today!
All the meat,
Doc