Protein Mistakes to Avoid

Want to maximize your gains and recovery after your workouts? You might be making some of these common protein mistakes…

1. Not eating enough: Most active individuals need at least 0.8-1 gram per pound of body weight.

2. Over-complicating the timing: Spread your protein intake throughout the day—and get a little extra around your workouts. A pre-workout protein shake or a post-workout snack can make a big difference.

3. Skipping protein snacks: Cottage cheese, yogurt, low-sodium deli meat rollups, and leftovers make great snacks that bump up protein intake outside of your main meals.

So here are 5 quick tips to try if you need to bump up your daily protein intake. We recommend picking one or two to start vs. tackling all seven at once.

1. Increase Protein Servings at Each Meal

It sounds simple, but incrementally increasing your serving sizes can really add up by the end of the day. Just a bit more of each protein source at breakfast, lunch, and dinner can be the difference between nailing your target or coming up significantly short. 

2. Add Protein Powder to Your Routine

Add your favorite protein powder to a smoothie, oats, a batch of pancakes at breakfast, or a yummy, macro-friendly dessert for a simple and delicious way to boost your daily intake. Getting a large chunk of protein early in the day means you’re less likely to have to play catchup later on. You can also add a quick shake before, after, or during your workout.

3. Add Egg Whites to Your Scramble

Egg whites are a great way to add volume and protein to your meal with minimal added fat. Add them to your next stir-fry or pasta dish, and watch how your daily intake skyrockets!

Pasteurized egg whites can also be added to smoothies for a quick protein boost without negatively impacting texture or taste.

4. Make Protein Your Snack

Switch out your usual carb and fat-heavy snacks with ones that are protein-focused. Try pairing lean meats with your veggies, or swap out your favorite dipping sauce for a protein-packed hummus. A low-fat beef jerky is also an excellent option here, as are nitrate-free, low-sodium deli meats. 

5. Make Greek Yogurt Your Best Friend

If your diet allows for dairy, Greek yogurt has some of the best protein macros around.

Top yogurt with fruit and nut butter for breakfast or a quick snack, or add powdered peanut butter for an extra protein boost. It also excels as a base for your favorite sauces and is a perfect replacement for oil in baking recipes.

If you need help hitting YOUR protein targets so you can lean and strong, I am currently accepting applications for my 12 week REVIVE one on one online coaching program that set out how to get the protein you need and make sure you are training right to put all that good protein to your muscles.

To apply (with no commitment to the program!) use this link and I cannot wait to see you get lean and strong!