3 Ways To Hit Your Protein Goals
- joelbrownwellness
- 5 days ago
- 2 min read
Protein needs aren’t one-size-fits-all
Here’s something most people miss: your protein needs aren’t the same as your friend’s, your partner’s, or even your younger self’s. They depend on things like:
Your age
How active you are
How much stress your body is under (illness, inflammation, recovery)
That’s why there’s no single “perfect number” that works for everyone.
Why protein matters more than you think
Most people think protein = muscle. And yes, that’s a big part of the story. But amino acids (the building blocks of protein) are also used to:
Make enzymes that drive every chemical reaction in your body
Build immune cells to keep you healthy
Repair tissues, not just muscle, but skin, organs, and bone
Produce hormones that keep you sharp and energized
This is why falling short on protein doesn’t just slow your workouts. It affects energy, focus, recovery, and even immune resilience.
What makes a quality protein source
Not all protein is equal. Quality protein means it has all the essential amino acids your body can’t make on its own.
Animal proteins (meat, fish, eggs, dairy) are complete sources
Plant proteins can work, but they’re often missing one or more amino acids, so you need to combine them (like rice + beans) and eat a larger volume to match animal sources
Can you get enough protein as a plant-based eater? Yes. But it’s more challenging, and takes planning.
How much do you really need?
The RDA says 0.8g/kg (about 0.36g/lb) but that’s just enough to avoid deficiency. It’s the “bare minimum so you don’t get sick,” not optimal health.
For most adults aiming for strength, energy, and long-term health, a better starting place is:
👉 about 0.8–1g of protein per pound of ideal body weight
So if your ideal weight is 170 lbs, that’s roughly 135–170g per day.
That can sound like… a lot. If you aim for 30-40g of protein per meal, plus a small protein-forward snack, that will get you most of the way there.
3 simple ways to hit your protein goals
Here’s where people get stuck. It’s not about knowing you need protein. It’s about actually getting enough. Try these three today:
Start your meals with protein first: Eggs for breakfast instead of cereal, chicken or fish at lunch before you touch the bread.
Prep ahead: Cook 2–3 proteins (chicken, ground beef, boiled eggs) on Sunday so you have easy grab-and-go options.
Snack smarter: Swap chips and crackers for Greek yogurt, jerky, or cottage cheese. Little swaps add up.
Bottom line
Hitting your protein goals doesn’t need to be complicated. But if you’re struggling with fatigue, weight around the middle, or low Testosterone, this could be a key piece you’re missing.
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