Protein Panic!*

Thursday, 30 July 2020, By Meggan Hastings


Struggling to hit your protein macros? You're not alone. A lot of clients have the same issue when they first start paying attention to their macros. The key is to know which proteins to incorporate in your diet and when to have them.

You might have what I like to call a 'Protein panic' at the end of the day when you realise how far you are from hitting your protein targets. Eating 100g of protein by eating an entire tub of protein powder is not the answer! It might look good on paper in terms of hitting those numbers but in reality your body cannot process that amount of protein in one sitting. The average person can only process around 25-35g of protein in one meal. Unlike the other macros, any extra protein consumed will be put to waste and can't be stored as fat.

With that in mind, timing is everything! So, if we can aim to have some sort of protein in each meal (including snacks) we can get a lot closer to hitting our macro goals. Let's have a look at some examples for each meal!


Egg white omelette, Greek yoghurt (Chobani is a great brand), Protein smoothie, cottage cheese on toast, Vision protein banana pancakes


Tuna wraps, chicken salad, turkey sandwich, tofu stir-fry, Lentil soup, chicken mince tacos, turkey mince san choy bau


Beef stir-fry, steak and veggies, chickpea curry, hoki fish with salad, salmon and veggies, tandoori chicken skewers, Thai beef salad


Apple slices with peanut butter, salmon on cruskits, bliss balls, protein shake, hard boiled eggs with veggies and hummus dip, yoghurt and fruit, protein bars

Now if we think about the role of protein in the body; which is to repair and encourage muscle growth, the best time for our bodies to repair is while we sleep. That means it is crucial to plan our dinners particularly around a protein base. This leads to quicker recovery after a hard workout as well as feeding your body the building blocks it needs to help muscle growth. You then will be turning your body into a fat burning machine!

So keep hitting the weights and resistance training and pay close attention to your protein macros to get the best out of your workouts!

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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