The Truth About Protein Intake

If your goal is to put on muscle mass, recover faster, and get stronger, you need to be intentional with how you eat. Leading experts recommend:

👉 Eat 1 gram of protein per pound of your goal body weight.

So, if you’re aiming to be 180 lbs, that means you need to consume 180 grams of protein a day. It might sound like a lot, but with a little planning — eggs at breakfast, chicken or steak at lunch, a protein shake post-workout (check out my favorite smoothie here), Greek yogurt or cottage cheese as snacks — it becomes manageable.

Why does this matter? Because when you're training hard — lifting heavy, sprinting, conditioning, or doing rehab work — you're breaking down muscle tissue. Protein is the key nutrient your body uses to repair and rebuild that tissue stronger than before. Without enough of it, your progress will stall.

Remember: Your workouts create the stimulus. Your recovery — fueled by protein — creates the results.

So if you’re pushing your body every week, make sure your nutrition is matching that effort. Track your intake, prep some high-protein meals, and don’t underestimate the power of fueling well.

Need help figuring out how much protein you're getting or how to work it into your daily routine? Send me an email!

Let the gains begin 💪

-Dr. Caleb

P.S. I break down protein requirements more here