12/9/20
Nutrition

How to get all that protein in...

Getting enough protein seems to be a habit that many people struggle with, however, it is the most important macronutrient for building and maintaining muscle and for recovery.

A basic starting point would be to calculate how much protein you need per day, then figure out many times/meals you eat per day. Do you have 3 meals and a snack, 3 meals and 2 snacks, 3 meals total, and a post-workout shake… Then divide your protein intake by the number of meals. So if I am aiming for 120g of protein and I eat 3 meals and a snack, that would equal 30g per meal.(120g /4 meals=30g)

What would that look like??

Meal 1: (breakfast) 2 Eggs (12g) and 4 egg whites (12g) scrambled with 2-4 slices of ham or turkey (8-12g) and peppers, mushrooms, onions. Or you could make an omelet or Kodiak protein pancakes (14g) and 2 over easy eggs (12g) or a Greek Yogurt cup (16g).

Meal 2: (snack, post-workout): Protein shake with 1.5 scoops of protein to equal 30g or a protein bar (20g) and a small serving of almonds (10g). You could have this in the afternoon too if you workout after lunch or need another snack.

Or 1 cup cottage cheese (25-27g) and a few almonds.

Or 1 cup plain Greek Yogurt (20-22g) and 1 or 2 hard-boiled eggs (6-12g)

Meal 3: (lunch) Grilled Chicken salad or wrap or sandwich with 4oz. of chicken (30g), lettuce, tomato, avocado, and onions.

Meal 4: (dinner): 4oz. of meat (steak, pork chops, chicken, fish), 1 cup of steamed veggies, and a small sweet potato or half a cup of rice.

You can really do this with any dish. If you are making tacos, measure out 4oz of chicken or beef. Same with spaghetti, sloppy joes, or burgers, aim to get 4oz of meat. If you do not have a food scale at home, one palm is equal to about 20g (females)/ 30g (males) of protein so a palm and a half would equal 30g/45g.

Getting full or feeling like you are eating too much?

If you feel like you are getting full or having too much food, try picking leaner protein options. Protein only has 4 calories per gram so having a lean protein source will result in only 480 calories for 120g (only about  ⅓ to ⅕ of the calories we need daily). Lean protein sources include; egg whites, grilled chicken, turkey breast, pork chops, whey protein. Things like red meat, whole eggs, dark meat chicken/turkey are going to be higher in calories and make you feel fuller, due to their fat content. Fat has 9 calories per gram so things like a steak or a burger are going to be higher in calories and fat, in addition to the protein, making you feel fuller. Also, when eating your meals, always eat your protein FIRST. That way if you start to get full, you skip out on the high-calorie carbs rather than your muscle-building protein.

It is a process and a habit but give it some time and it will become second nature. You will be fuller longer and will definitely be recovering from your workouts.

Ariel Jauss

GM / Head Coach