The question we get all the time.
“How much protein should I be eating?” Our trainers hear this on the gym floor here in Concord at least once a week.
And honestly, it’s hard to blame anyone for being confused.
Protein is having a MOMENT. The big food corporations are finding ways to throw it into just about anything. I just got back from market basket and I saw protein cereal, protein chips, protein water, and even protein coffee.
Is nothing sacred?!
Most of that is marketing. Protein does matter, which is why I’m writing this. But you don’t need protein in everything you eat or an expensive tub of protein powder. You most likely can get all the protein you need from food you would already eat.
So here’s how we break down protein for our clients at Ascent without putting you on a meal plan, a diet, tracking, or food shame.
Why protein matters if you strength train.
“How much protein should I be eating?” Our trainers hear this on the gym floor here in Concord at least once a week.
So how much protein DO you need?
A decent rule of thumb for most people is to shoot for a palm sized serving at each meal. If you’re training hard and have more muscle mass, maybe two palms.
For those who just need a number, research on people who strength train puts the optimal amount at around .7 gram per pound of body weight per day. For a 180 pound person, thats about 130 grams.
You may see numbers higher than that, and some people may even find benefit in it. But for most people .7grams per pound should be enough to see most of the benefits without spending all your hard earned cash on protein rich foods. After all, beef is expensive.
If you’re nowhere near that recommendation, don’t panic. Going from barely any protein to a little at every meal is a big step for most people. The good thing is that any amount of increase from where you are now will start to help!
We’re anti-diet
We don’t do diets at this gym. No meals plans, no assigning morality to food, and no telling you to give up your favorite treat.
We’d rather lean into what you can add to benefit your strength training. Eggs with your bagel in the morning. Beans in your rice. A chocolate milk after the gym. That stuff adds up quicker than you’d think.
Food is meant to be enjoyed. It’s how we celebrate and take care of each other, and you shouldn’t have to give that up to get stronger.
Protein on any budget
Eating well lis a whole lot easier when you have money, time, and access to quality foods. Plenty of people don’t have all three which is something that many fitness content seems not to mention.
In fact, in 2024 about 1 in 7 U.S. households didn’t always have enough food. For Black households it was close to 1 in 4, for Latino households about 1 in 5, and for single moms more than 1 in 3.
A lot of this isn’t random and goes back decades. Neighborhoods that were redlined, meaning banks wouldn’t lend there because of who lived there, ended up with fewer grocery stores and more fast food and convenience stores. Many of them still look this way. Add in lower pay or no car and “just eat more protein” get a lot harder than it sounds. Folks with disabilities those on fixed incomes hit a lot of the same barriers.
That’s one of the many reasons we don’t hand out meal plans. But luckily, many of the best protein sources are some of the cheapest things in the store.
Eggs (hopefully this ages well)
Canned tuna or chicekn
Canned beans and lentils
Milk and store brand Greek yogurt
Cottage cheese
Frozen chicken thighs or ground turkey
Tofu
Canned and frozen totally count too. They last longer, less goes to waste, and the protein content is the same. Protein powder isn’t necessary, but can also be cost effective per serving and an easy way to add in extra protein during the day.
A few easy adds
This isn’t a meal plan, just some ideas to get your creative juices flowing.
Breakfast: adds eggs with your toast, greek yogurt with your granola, or peanut butter to your oatmeal (this is surprisingly good)
Lunch: Try canned tuna or chicken in a wrap, or add beans to a dish you normally make for a little extra protein
Dinner: Add a palm of whatever protein you like next to whatever you were already making. It doesn’t have to be pretty!
Snacks: cottage cheese, string cheese, or a glass of chocolate milk
Common questions we get
Do I need protein powder?
Nope. It’s handy if you’re busy and it fits your budget, but regular food works just as well!
Is there a best time to eat protein?
Not really. And not enough that it matters for most people. Spreading it across yours meals is better than trying to cram it all into one dinner is better from a logistical standpoint. And don’t sweat the post workout window as much as people say, especially if you aren’t hitting your total for the day first.
Can I get enough protein without eating meat?
Yes. Beans, lentils, tofu, eggs, and dairy all count. You may just need to plan a little better throughout the day.
Want to train with us?
If you want to get stronger without somebody trying to sell you a meal plan, come see us. We train real people with real lives and we’ve got a great community that shows up for each other.
Come try a free week of small group personal training with us at 30 Henniker Street in Concord. We’d love to meet you.
See you in the gym,
Coach Matt
