We get it!  You may be working with a coach that is constantly encouraging you to get that protein up or you see the information out there about the benefits but you struggle on the daily to get enough in!  It was true for us as is true form almost all of our clients.  We were not eating enough protein when we started working with our nutrition coach.  

Protein helps us to feel full and satiated.  It helps us build muscle and great body composition.  It is, in my opinion KING of all the macronutrients and most of you are simply not eating enough!  I get it, its’ a rarity to crave chicken breast or bison but if you can get yourself eating enough protein regularly I bet my bottom dollar you will feel like a rockstar and perform like one too! 

We train to make progress!  That physical act alone is catabolic.  That means we are actively breaking down muscle tissue to then rebuild it and make us stronger!  Eating adequate protein is so key in making this process successful and maximizing your training! It is also SUPER important if we are focusing on fat loss!

Research shows “if you are a healthy weight, active, and wish to build muscle, aim for .8-1.1 grams of protein per lb of body weight.  If you are aiming for fat loss then base your goals on .8-1.1 grams of protein per goal or target body weight.

Enjoy the examples and if you need more help. Reach out.  At Summit Health we have had the opportunity to help so many clients meet and reach their protein goals with simple, easy, tips and tricks!  We would love to help you too!

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What is your favorite protein “go to?” 

How to hit your protein Goals – 120 Grams of protein / day 

Breakfast

1 Egg / 2 Egg Whites

2 Slices thick cut bacon /or 1 oz Uncured Ham

Lunch

6 oz Pork Sirloin Tip Roast

Dinner

6 oz Chicken

Snacks

1 Serving Greek Yogurt

 

How to hit your protein Goals – 150 Grams of protein / day 

Breakfast

2 Egg / 1 Egg White

2 Slices thick cut bacon / or 1 oz Uncured Ham

Lunch

7 oz  Skinless Chicken Thighs

Dinner

7 oz Salmon

Snacks

1 Serving Greek Yogurt

30 Grams Post workout Protein

 

How to hit your protein Goals – 170 Grams of protein / day 

Breakfast

2 Egg / 2 Egg Whites

1 Slice thick cut bacon / or 1/2 oz Uncured Ham

1 scoop Collagen in your coffee 

Lunch

7 oz  Salmon or Tuna

Dinner

8 oz 90% lean Bison 

Snacks

1 Serving Greek Yogurt

30 Grams Post workout Protein

 

How to hit your protein Goals – 200 Grams of protein / day 

Breakfast

2 Egg / 1 Egg White

2 Slices thick cut bacon / or 1 oz Uncured Ham

1 scoop Collagen in your coffee 

Lunch

8 oz  Turkey

Dinner

10 oz Shredded Beef Roast

Snacks

1 Protein Bar

1 Serving Greek Yogurt

30 Grams Post workout Protein