Protein Intake

A lot of people can become hyper-focused about consuming more protein when they start going to the
gym, and you may have heard of a few recommendations out there:

• 1g per pound of bodyweight
• 0.8g per kg of bodyweight
• 1.6g per kg of bodyweight
• 10-35% daily calories from protein

It’s enough to confuse anyone and send people scrambling for their food scales and macro calculators,
but it doesn’t have to be that complicated. Rather than focusing on the numbers, look at the big picture:

1. Are you eating at least three meals a day approximately every four hours?
2. In at least two of those meals, are you eating 1-2 palms of protein per meal (approximately 20-
30g of protein)?
3. Are you adding in multiple protein options into a meal, especially if you’re vegetarian or vegan?
Consider combining things like dairy, soy, whole grains, legumes, and seeds to get a bit more
protein in a meal.
4. Can you add a bit of protein into your snacks? Rather than just eating an apple, pair it with a
glass of milk/peanut butter/cheese/pepperoni stick, etc.
5. Could you make a protein shake if you don’t have time to eat, even if it’s just powder mixed with
water or milk, or a to-go protein drink like Gud, Core Power, Fairlife Nutrition, etc?

Based off a 2020 meta-analysis published in the journal Nutrition Reviews, protein intakes ranging from
0.5 to 3.5g per kg of body weight can lead to increases in muscle mass. That’s a big range! Essentially,
any kind of additional protein intake can help with your gains, so don’t sweat the numbers and just eat
consistent, balanced meals.