Protein isn’t just for bodybuilders—it’s essential for everybody, especially as we age. Here’s why:
- Muscle Retention: As we get older, we naturally lose lean muscle mass (this is called sarcopenia). Protein helps slow that process and preserve muscle.
- Fat Loss Support: Muscle burns more calories at rest than fat. More muscle = faster metabolism = more efficient fat loss.
- Satiety & Cravings: Protein helps you stay full longer and reduces blood sugar spikes that lead to cravings.
- Recovery & Repair: Protein helps the body recover from stress, workouts, and even years of under-eating or crash dieting.
How to Hit Your Protein Target Daily
Most people working toward fat loss and strength will benefit from 90–120 grams of protein per day.
Trying to eat that all at once can feel overwhelming—so we break it into meals!
Example Protein Target Breakdown:
- Breakfast: 30g
- Lunch: 30g
- Dinner: 30g
- Snacks/Post-Workout: 10–20g
Think of protein as your anchor at each meal. A consistent intake makes it easier to succeed without stress.
Tips for Eating Enough Protein
Bre’s 30g per meal approach
InvisaRED Specialist Bre recommends aiming for 30 grams of protein per meal. Here are her top tips:
✅ 1. Start Early
Get protein in at breakfast! Eggs, Greek yogurt, protein shakes, turkey sausage, or tofu scrambles are great options.
✅ 2. Use Protein Powders & Bars (Smartly)
Protein powders are a convenient way to hit your goal. Add them to smoothies, oatmeal, or baking. I prefer Paleo protein powders!
✅ 3. Pre-Cook Your Protein
Make extra chicken, ground turkey, or beef so it’s ready to grab during the week. Keep it simple!
✅ 4. Add Protein to Every Meal & Snack
Every time you eat, ask: Where’s my protein? String cheese, cottage cheese, tuna packets, deli meat, and hard-boiled eggs all count.
✅ 5. Repeat What Works
Find meals you love and repeat them. Success comes from consistency, not constant variety.
🔁 REMEMBER:
Protein is a powerful tool on your journey. It helps you:
- Burn fat
- Preserve muscle
- Reduce cravings
- Stay satisfied
- Support long-term results
You don’t have to be perfect—just intentional and consistent.