Protein is the macronutrient that must be present to cause muscle tissue to develop.
Now, this number varies for everyone but you’ll want to shoot for at least .7 – 1 gram per pound of body weight.
If you’re someone that struggles to eat enough protein here’s a few tips:
1. Cook extra protein in bulk
You can grill or bake meats like chicken, pork tenderloin, steak, ground beef, and turkey. Hard boiled eggs are also easy to make in bulk. Then all you have to do is take the serving of protein you want and pair it with a clean carb.
2. Get your protein from other sources
I know for women this is particularly helpful. Meat doesn’t have to be the only place you get protein from. Try mixing in greek yogurt, cottage cheese, eggs, & protein powder.
3. If you’re a snacker, add protein to whatever you’re eating.
So rather than just having a piece of fruit, pair it with some protein as well. It doesn’t have to be a full serving, but 10-15 grams worth can really help you get to that daily total.
4. Double up
Doubling up just means including two sources in one meal. An example that I love is mixing eggs and chicken sausage. Or you can add some protein powder into your yogurt, cottage cheese, or oatmeal. When you go out to eat, you could ask for a double portion of protein and skip the dense carb and sub it with vegetables.
Eating enough protein is CRUCIAL for your fat loss results.
If your protein intake is very low, you don’t need to increase it drastically right away. If you’re at 50 grams per day, set a goal to hit 75 grams per day. If you’re at 75 set a goal to hit 100. Stay at that new goal for 1 week then set a higher goal until you get within the range I recommended above.
Now go make that protein shake!