Protein is the cornerstone of any lifter’s diet. Whether you’re trying to gain muscle, lose fat or simply maintain what you have, you have to eat plenty of protein if you like training hard and heavy. It helps repair muscle tissue (and pretty much all other physical structures in the body) and keeps you full if you’re reducing calories to lose weight.
The general recommendation for strength training enthusiasts is about 1 gram per pound of bodyweight per day. So if you’re a 200-pound human, that’s 200 grams per day. This can be daunting for some people, so it’s worth having some tricks up your sleeve to make sure you meet your daily protein requirements.
Slam a Protein Shake First Thing in the Morning
An easy-mixing, fast-acting protein powder can be a lifesaver. Whey protein, egg protein, soy protein, it all works. But here’s the catch: you actually have to drink it. I’m continually amazed at the number of lifters I coach who buy protein powder per my recommendation but then never use it.
The solution: eat the frog (i.e., get the toughest task out of the way first thing). Or in this case, slug the shake first thing when you wake up. Put one or two scoops of protein powder in a glass or shaker before bed and leave it on the counter. When you wake up, immediately mix it with water or milk and chug it. Bam, you’ve just started your day with 25-50 grams of protein before you’ve had the chance to talk yourself out of it.
Add Greek Yogurt to Everything
I snagged this tip from my friend and fellow coach Kevin Driscoll. Greek yogurt is one of the most versatile protein-rich foods in existence. You can eat it plain out of the tub, or you can add it to just about anything. Use it as a base for creamy salad dressings. Put it on top of tacos as a substitute for sour cream. Mix it into cereal or oatmeal for a homemade parfait. Toss it in the blender as part of a shake.
It’s also flexible to any macronutrient requirements. If you’re keeping calories and/or fat low, go with skim yogurt. If you’re in full-on gains mode, go whole milk. Or if you’re somewhere in the middle, opt for 2 percent.
Use Liquid Egg Whites
Similar to Greek yogurt, liquid egg whites are an easy source of extra protein that you can add to plenty of dishes with minimal extra calories – and they’re 100 percent protein. No fat, no carbs, no nonsense.
Fun fact: before whey powders became popular, egg whites were the go-to post-workout drink for bodybuilders. They digest quickly because they’re liquid and don’t have any fat content (that’s all in the egg yolk). Whey is a bit more palatable as a standalone drink, but if egg whites were good enough for golden-era bodybuilders, they’re good enough for you too.
Pour extra egg whites into your morning scramble or omelet. Cook them into your oatmeal for a surprisingly fluffy texture (kinda like pancakes). Add them to a blender shake (see a pattern here?) for extra froth.
Buy Pre-cooked Protein Sources for Snacks and Easy Meals
A common complaint about eating lots of protein is that it’s inconvenient to have to cook everything. You know, because you shouldn’t eat too much raw meat. If you’re sick of standing over the skillet or grill, buy more pre-cooked protein sources.
Yes, these foods are more expensive. You pay for convenience, so put your money where your mouth is. Time is money after all, and the time you save NOT cooking may come back around to you in the form of strength and muscle gains.
Excellent options include:
- Rotisserie chicken
- Sliced chicken breast
- Lean deli meats (turkey, chicken breast, roast beef)
- String cheese
- Hard boiled eggs
I stock up on Perdue Short Cuts every time I travel and when I occasionally run out of meal-prepped protein midweek.
Take the Shortcut
There’s no getting around it: protein is incredibly important if you like to train hard, be strong and have big muscles. Meeting your daily needs doesn’t need to be a chore if you allow yourself to use some shortcuts like the ones mentioned above.
Looking for more helpful nutrition tips to help fuel your workouts? Check out my free e-book, Fueled for Strength: 25-Day Healthy Habits Nutrition Guide. It’s all yours when you sign up for my mailing list. Fill out the form at the end of this blog.