How To Hit Your Protein Goals

“Are you getting enough protein in your diet?”

It may be the most common question asked in any fitness environment

OPEX Fitness Bristol is no exception.

Protein is one of the three core macronutrients, that we aim to balance in our diets. Along with carbohydrates and fat.

In this blog post, we will look at why we need protein and give some ideas of what protein consumption can look like.

Why Do We Need Protein?

Protein is an essential part of a healthy diet. It’s the building blocks our bodies use to create new cells and build muscle.

It also keeps us full, and protein-rich foods offer many other micronutrients that contribute to a healthy diet.

But how much protein do we need to see the benefits?

How Much Protein Should You Eat?

As a rule of thumb, you want to consume anywhere between 0.5-1.3 grams of protein per pound of lean body mass.

Let’s unpack this a bit more.

The number of grams you need (within the 0.5-1.3 range) depends on your fitness goals, how well you digest protein, and the type of training you are doing.

Also, notice that we said lean body mass. This is different from your weight. Lean body mass refers to the total weight of your muscle.

Despite the tremendous benefits of protein, many people struggle to get enough of it throughout the day.

So to help you, we’ve laid out how to hit three common protein goals—100g, 150g, and 200g—over a day of eating.

100 grams of Protein

  • Breakfast: 3 eggs - 19g

  • 200g Greek yogurt - 14g

  • Lunch: 113g chicken breast - 35g

  • Dinner: 113g salmon - 23g

  • Snack: RX bar - 12g

150 grams of Protein

  • Breakfast: 2 eggs - 13g, 3 egg whites - 10g

  • 200g Greek yogurt - 14g

  • Lunch: 170g chicken breast - 53g

  • Dinner: 170z salmon - 40g

  • Snack: 2 scoops collagen in a smoothie - 18g

200 grams of Protein

  • Breakfast: 3 eggs - 19g, 5 egg whites - 17g

  • 200g Greek yogurt - 14g

  • Lunch: 226g chicken breast - 35g

  • Dinner: 226g 90% lean ground beef - 44g

  • Snack: RX bar - 12g, 30g whey protein - 27g

As you can see, there are many ways to hit your protein goals.

At the end of the day, protein intake is individual.

What works best for you might be different than what works for others.

Are you struggling to hit your protein goals or achieve your fitness goals?

At every OPEX Fitness Bristol

Each client gets an individualised exercise, nutrition, and lifestyle program

Created by their coach

Ensuring they have the tools they need to reach their goals.

Danny Harris