Struggling To Eat Enough Protein?

BC.PT
BC.PT
Nov 6 · 2 min read

We’re always being told to prioritise protein intake, especially if we’re training hard. But why? For a start, Protein is an essential macronutrient (along with fats) for our survival, let alone our well being. Protein helps us build muscle, recover well, look good & keeps us nice and full (It’s the most satiating macro nutrient). Generally, it is also the macronutrient that people struggle to consume enough of, without being conscious of their intake.

As a guide, healthy individuals may consider aiming to consume around 2–2.3g of protein per KG of Body weight per day.(this is a rough guide and there are various factors that could vary this range, e.g. Body composition, activity level, caloric intake etc)

Know your numbers but struggle to ht your protein target each day? Below are a couple of easy ways to make sure you’re hitting your protein requirements each day.

Supplement with Protein Powders- Look for quality powders without too many added ingredients. Depending on your goals, aim for one that is mostly protein, with minimal amounts of carbs and/or fats. Dairy doesnt agree with you? consider avoiding Whey protein powders and try out some Vegan or plant protein variations. We love ‘True Protein’ & ‘Prana’ products. 1 scoop is generally 20–30g protein depending on scoop size, brand etc.

Collagen Protein Powder-ATP Science’ & ‘True protein’ do great collagen proteins. They are light and smooth, great added into smoothies or even your morning coffee! You can get flavourless so you won’t even know it’s in there. Just quietly though.. Chocolate collagen in your morning coffee, game changer. A potentially healthier way to drink your coffee than the usual latte with sugar too! win win. 1 scoop is generally 10–15g of protein, depending on scoop size, brand etc. Side note* ATP Science have ‘NoWay protein bars’ which are amazing also, and are 27g Protein per serve!

Hard-Boiled Eggs- Super easy to cook, prepare, store & they taste delicious. I love them for breakfast with some Salt, dukkah & kale. 1 egg is generally 5–7g protein

Bone Broth- Can use the concentrate as an amazing sauce/seasoning for your meat or prepared as a hot drink in winter! Protein varies depending on brand.. a teaspoon on concentrate may be around 5g of protein. We love ‘Meadow and Marrow- lemon and herb concentrate’ to flavour our meat.

Deli Meat- 2–3 slices is usually around 10–11g of protein. Try to go for quality from your butcher with no nitrates. Free range, grass fed & organic, if possible. Be aware that generally del meats are a processed meat, which means they have added nasties. If you struggle to find quality deli meats with no additives, try and make these a sometimes food.

Greek Yogurt- Look for a quality, plain greek yoghurt. a serve is generally 15–25g of protein. Be wary of flavoured variations as they can contain alot of sugar/extra calories. Consider mixing some protein powder into your yoghurt for flavour and extra protein gains!

BC.PT

Written by

BC.PT

Crossfit Coach at Crossfit Kirrawee. Personal Trainer. Nutrition coach.

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