Protein hacks

Protein. We are told we need it but why? And how do I know if I am getting enough?

Protein is one of the 3 macros we need to hit everyday, Fats, Carbs and Proteins are your 3 macros.

It helps balance sugar levels, curb cravings, build, maintain and repair muscle and therefore is
essential if you are exercising.

How much you need will depend on how much you train but one thing you will notice is that protein
keeps you fuller for longer and more satisfied, so it’s important that you eat it everyday. And
regularly throughout the day is even better to keep your concentration levels at a high and
blood levels even.

Working out how much you need is a simple formula. On average, most people require between 0.8 – 2.0g per
kilo of body weight. For the majority of my clients, I get them to aim for 1.2-1.5g per kilo of body
weight. If you aim high and fall short a little, at least you have covered the most part.

EG: 60kg x 1.5 = 90g protein per day.

90g of protein can be made up like this following example:
Breakfast: 45g oats with 2 scoops of protein powder (15g protein)
Snack: 1 egg (13g protein) and some carrot sticks
Lunch: left over chicken 100g (32g protein) & salad or a wrap with the same amount
Snack: apple, 10 nuts or rice cakes x 2 and cottage cheese (3 tbsp is 4g of protein)
Dinner: 1/4 cup rice, 100 g steak (25g of protein) and veg

If you are not used to eating 5 meals but wanting to work towards it, and not used to eating that much
protein but wanting to increase your daily intake to improve lean muscle and energy, I suggest
taking it slow to increase. Too much at once could be a bit of a shock to your body and cause
unwanted weight gain. Slower is a more sustainable approach I find.

Want to find out more or learn work with me to help increase your energy, food intake
or recovery? Book for a catch up chat and see how it can help you.
Janet 0427 167 288