With the launch of GOOD // SWEAT Strength, I want to emphasize the importance of eating high-quality protein to support muscle growth. Protein is essential for overall health and wellbeing, yet many women don’t consume enough. Below are practical tips to help you improve your protein intake.
Protein Crash Course
Protein is a vital macronutrient that builds and repairs tissue, supports hormone and enzyme production, and helps maintain muscle—key to protecting our bodies throughout life. Getting enough protein is especially important for building and restoring muscle. My preferred sources of high-quality protein include grass-fed and organic meats and poultry, wild-caught fish, pasture-raised eggs, grass-fed dairy, legumes, nuts, and seeds. Eating a variety of these sources helps ensure you get all essential amino acids, since single sources can sometimes lack certain amino acids.
Protein Intake
The daily protein requirement varies by age, sex, activity level, and muscle mass. A common guideline is about 0.8 to 1.2 grams of protein per kilogram of body weight, but a simple rule of thumb is aiming for roughly 20–30 grams of protein per meal. I don’t personally track calories or all macros, but tracking protein for a few days can reveal whether you’re meeting needs—chances are you’re eating less than you think. If protein intake is too low, progress in the gym will be harder because muscle growth requires adequate protein. Increase protein gradually rather than jumping straight to extreme targets; protein is more filling than other macronutrients, and a sudden jump can be tough to maintain.
3 Tips for Eating More Protein
1) Add a protein shake. Protein powder is a concentrated source—one shake often provides 20–30 grams of protein. Use it for breakfast to start your day or as an afternoon snack to boost total daily intake.
2) Front-load your protein. Focus on meeting protein goals at breakfast and lunch so you aren’t relying solely on dinner for adequate protein. Being ahead on protein earlier in the day makes it easier to hit targets.
- Breakfast ideas: oatmeal with protein powder mixed in, a protein smoothie or shake, an omelet (including yolks for vitamins and minerals), breakfast sausages, or a high-protein breakfast burrito.
- Lunch ideas: a sandwich with organic deli meat and a fried egg, dinner leftovers, or a salad topped with grilled chicken, shrimp, or steak.
3) Keep high-protein snacks available. Good options include high-protein meat sticks, hard-boiled eggs, and protein balls. Having nutritious, protein-rich snacks on hand prevents reaching for low-protein options when you’re hungry.
I hope you find these tips useful. Many of my recipes are centered around protein, which can make meal planning easier when you’re trying to increase intake. If you have more questions, feel free to ask. xx Rachael