Top 10 Ways to Prioritize Protein
Do you struggle with protein intake?
If so, you are not alone. Check out this gem my good friend, the great and powerful BJ Gaddour put together. I thought many of you who struggle with protein intake could benefit from these top tips as well.
1. Prioritize Protein At Each Meal
Include a high-quality protein source (e.g., eggs, chicken, fish, tofu) in every meal to support muscle repair, satiety, and metabolism.
2. Know Your Protein Needs
Aim for 0.8–2.2 grams of protein per kilogram of body weight daily, adjust as needed depending on your activity level, age, and goals. Athletes may need more.
3. Choose Lean Sources
Select lean proteins like chicken, turkey, fish, and plant-based options to reduce saturated fat intake.
4. Incorporate Plant-Based Proteins
Beans, lentils, chickpeas, quinoa, edamame, and tofu are excellent protein-rich alternatives with added fiber and nutrients.
5. Snack Smart
Opt for protein-packed snacks such as Greek yogurt, cottage cheese, nuts, or hard-boiled eggs to stay energized between meals.
6. Spread Intake Throughout the Day
Distribute protein evenly across meals to improve digestion, absorption, and muscle protein synthesis.
7. Leverage Protein Supplements if Needed
Consider protein shakes or powders like JayLab or Synthesis to fill gaps in your diet, especially after workouts or during busy schedules.
8. Combine Proteins for a Complete Profile
Pair incomplete plant proteins (like rice and beans) to ensure you’re getting all essential amino acids.
9. Cook Smart
Use healthy cooking methods (grilling, baking, steaming) to preserve protein content and avoid excess calories from oils or breading.
10. Hydrate Alongside Protein
Adequate water intake helps with protein metabolism and reduces the risk of dehydration, especially with high protein consumption.
Personally I eat most of my protein through elk, venison, steak, ground turkey, but I do use JayLab Protein HERE and also Synthesis Protein HERE (code JSF10 for 10% off) for my protein smoothies, protein pancakes and other protein packed recipes.
Hope this helps you guys get that protein intake in so you can stay lean, ripped, jacked and healthy.
As always any questions just ask I am happy to answer.
Until next time eat well, train hard & be nice to people.
