07/01/2024
Protein is essential for building and repairing muscles, but hitting your daily goal can be challenging. Here are three simple tips to help you reach your protein targets.
1️⃣ Build 3 meals around a protein source: When planning your meals, focus on incorporating a variety of high-quality protein sources such as chicken, fish, eggs, meat, legumes, or dairy products. Aim to have at least 20-30 grams of protein in each meal. For example, you could have a spinach and egg omelette for breakfast, a grilled chicken salad for lunch, and baked salmon with roasted vegetables for dinner.
2️⃣ Spread protein intake throughout the day: Aim to have a source of protein with every meal and snack, rather than getting most of your protein in one or two meals, to help balance energy, stay satiated, and support digestion.
3️⃣ Track your protein intake: Use a food tracking app or journal to keep track of how much protein you're consuming each day, and adjust your diet as needed to hit your protein goals. You don't need to track everything you eat, just your main protein sources, to see whether or not you're meeting your needs (around 0.7 - 1.3 grams of protein per pound of bodyweight).
