Protein CHat

By now, you probably know that keeping a daily food log is one of the best ways to boost your nutritional awareness.

If you're ready to take things a step further, the next move is figuring out how much protein you're actually eating.

Most people know protein is essential for building muscle—but it goes beyond that. It plays a huge role in recovery, hormone production, immune function, and overall cellular health.

And yet, a lot of people are surprised at how little protein they’re getting once they start tracking it.

Instead of chasing some perfect equation like 1 gram of protein per pound of bodyweight, just aim to eat a little morethan you’re currently eating. That’s why tracking matters—otherwise, you’re just guessing.

Let’s say you're eating around 75 grams of protein per day and want to work up to 125 grams. Don’t try to leap there overnight. Start by consistently hitting 100 grams. See how that feels. Learn what it takes to get there before adding more.

Tips for Protein Success

• Eat protein at every meal.

• Find high-protein snacks you enjoy and keep them on hand.

• Don’t overlook “sleeper” proteins.
  For example, a bagel has around 10g of protein, and no one suspects that.

• Add a protein shake or a scoop of protein powder to your oatmeal.

• Experiment with protein powders. Try a few different kinds to see which ones you like and how they sit with your stomach.

Once you figure out a solid protein target, it becomes a great anchor for creating structure around your meals. You’ll start making food choices that support your training, recovery, and muscle-building goals—consistently.

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Justin Miner
@justinminergain