Are you eating enough protein?

Did you know that the government recommended protein intake of 0.8g per kg of body weight, is actually just the minimum you need to avoid protein deficiency?

To optimally preserve muscle (or gain, if your training intensity is higher), feel satiated, and enjoy the array of benefits of increased protein, a daily intake of at least 1.2g per kg of body weight is what I recommend. Even better, spread that out across 3-4 20-30g servings.

Making these dietary changes is not necessarily about weighing yourself or your food, especially if body image, disordered eating or associated mental distress are difficult areas for you.

Counting grams, calories etc. might be stressful or just a hassle, so use your judgement and prioritise your quality of life when thinking about hitting number targets. I just want to provide you with some increased knowledge, and invite you to experiment with increasing your protein intake.

For non-weighing folks, and anyone who’s not sure where to start, shooting for my minimum suggestion of 3 servings of 20g a day is a good starting point for most people, regardless of body weight, and then increase from there with a 4th serving and/or larger portions.

Check out the graphic I've made (sooooo artistic!) to give you a guide of what a 20-30g portion consists of for some protein staples, and some hints about what protein sources are overrated.