Athletes ask us about protein more than almost anything else. Not only that, a new study in Sports Medicine just moved the target higher than we previously believed. Here's how to actually hit that number without living on just shakes.
How do you get more protein?
We hear this from athletes all the time. We have a few ideas on this we wanted to share them with you.
A recent study in Sports Medicine examined how much protein athletes actually need, and the answer came back higher than we thought.
The old advice was about 0.7 grams of protein per pound of body weight. The new target is closer to 0.9.
For a 160-pound athlete, that's around 145 grams a day. If you're over 40, aim higher.
Protein doesn't have to mean powder anymore. It comes as bars, brownies, meat sticks, and clear drinks. A good tip is to spread out your protein consumption throughout the day, every 3-4 hours.
Look for protein that has leucine, the amino acid that signals your muscles to start rebuilding. You need about 2 to 3 grams per serving to get that response, and whey proteins will help deliver it easily.
Here's is a way you can layout your protein routine:
Morning
Ascent Whey (25g)
The anchor. 25 grams of protein and 2.6 grams of leucine, which is the number that actually starts recovery. Mixes clean and tastes AMAZING, try Brownie Batter with half a banana it is wonderful.
Mid-morning
Transparent Labs Protein Bar (15g)
For when you'd rather chew than sip. Complete protein from grass-fed whey and egg whites, real carbs and fats, and none of the sugar alcohols that send you hunting for a bathroom.
Post-workout
Arrae Clear Protein+ (15g)
Straight after a hard session, when a thick shake sounds like a punishment, especially when it is hot out. This one mixes clear and drinks like a sports drink. 15 grams of fast-hydrolyzed whey plus electrolytes to help you rehydrate.
Afternoon – your pick
Paleovalley Beef Sticks (6g each), a Perfect Amino Bar (8g + EAAs), or an Elavi Brownie (11g)
The mid-afternoon lull is where most days fall apart. Patch it with whatever suits the moment: two Paleovalley Beef Sticks (12 grams, no fridge, lives in your bag), a PerfectAmino Bar when you want the essential amino acids that help more of the protein get put to work, or an Elavi Brownie when the sweet tooth wins and you still want it to count, 11 grams of plant protein, sweetened with dates.
Before bed
Paleovalley Bone Broth Protein (14g)
Different job than the whey. This one's collagen - loaded with glycine and proline, the amino acids your tendons, joints, and gut quietly run on and that most of us never get enough of. Easy on the stomach, good sipped warm. A last, gentle feed for the connective tissue while you sleep.
