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Fuel Your Body Right: How to Hit Your Daily Protein Goals

Protein plays a crucial role in our bodies development and growth. It is an essential nutrient in muscle growth, energy production, and hormone production. Whether you're an athlete looking to gain muscle mass or simply aiming to live a healthy lifestyle, ensuring you hit your daily protein intake can have a significant impact on your overall well-being. In this blog we're going to talk hacks on how to hit your protein everyday.

Calculate Your Protein Needs

The first step in ensuring you hit your daily protein goals is to determine how much protein your body actually needs. The general guideline for protein intake is around 0.8-1 gram of protein per kilogram of body weight. However, this may vary depending on factors such as age, gender, activity level, and specific goals. For example, athletes or individuals engaging in intense physical activity may require higher protein intake. Use an online calculator or consult with a registered dietitian to determine your specific protein needs.

Include Protein-Rich Foods in Your Meals

Incorporating protein-rich foods into your meals is an effective way to boost your protein intake. Include a variety of protein sources such as lean meats (chicken, turkey, fish), eggs, dairy or dairy alternatives (Greek yogurt, cottage cheese, tofu, tempeh), legumes (beans, lentils, chickpeas), nuts, seeds, and whole grains. These foods not only provide protein but also offer other essential nutrients.

Plan Your Meals and Snacks

Planning your meals and snacks in advance can help you stay on track with your protein goals. Make a grocery list with protein-rich foods and ensure they are readily available in your pantry or fridge. Plan balanced meals with a source of protein, carbohydrates, and healthy fats to ensure a well-rounded diet. Pack protein-rich snacks such as Greek yogurt, hard-boiled eggs, or nuts for when you're on the go to avoid reaching for less healthy options.

Opt for Protein Supplements

If you struggle to meet your protein goals through food alone, consider incorporating protein supplements into your routine. Protein powders, bars, and shakes can be convenient and provide a quick source of protein. However, it's important to choose high-quality protein supplements and consult with a healthcare professional or registered dietitian to ensure they fit into your individual nutrition plan.

Get Creative with Cooking

Cooking your own meals allows you to have control over the ingredients and their protein content. Experiment with different recipes and cooking methods to make your meals enjoyable and protein-rich. For example, try marinating meats with protein-rich sauces, adding beans or lentils to soups and stews, or making protein-packed smoothies with fruits, vegetables, and Greek yogurt.

Be Mindful of Portion Sizes

While protein is essential, it's also important to be mindful of portion sizes. Consuming excessive amounts of protein may not necessarily lead to better results and can strain the kidneys. Stick to appropriate portion sizes based on your individual protein needs, and aim to distribute protein intake evenly throughout the day. A general rule of thumb is to consume 30g of protein per meal.

Stay Hydrated

Hydration is key for overall health and proper protein utilisation. Make sure to drink enough water throughout the day to support optimal digestion and absorption of protein. Additionally, staying hydrated can help you feel fuller for longer, which may help control your appetite and prevent overeating.

In conclusion, hitting your daily protein goals is crucial for overall health and well-being. Fueling your body with adequate protein can support muscle growth, recovery, and overall health, so make it a priority to hit your protein goals every day. Your body will thank you!

Do you have any questions or need further personalised advice on how to incorporate enough protein into your daily diet? Let me know, and I'll be happy to help!

Remember to Recover Dynamically, anytime, anywhere


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