Protein Intake: How to Hit Your Goals Without Turning Into a Human Chicken Breast
By Tessa — Lifting heavy and lifting you up. Strength is the whole personality. ·
The Protein Obsession (And Why You’re Probably Overcomplicating It)
If you follow me on my socials, you know that my life basically revolves around three things: Barbell (the golden retriever, not the iron kind), hitting PRs at the gym, and trying to figure out how many snacks I can fit into my gym bag before it bursts at the seams. And let’s be real—most of those snacks are protein-based.
I get asked about protein intake more than almost anything else. Every client, from the person just starting their journey to the ones currently prepping for a meet, wants to know the magic number. And every time I start talking about grams per pound of body weight, I see their eyes glaze over like they’re watching a documentary on tax law.
I get it. The fitness industry has turned protein into this weird, cult-like obsession. You’ve seen the influencers: they’re eating four pounds of dry chicken, two scoops of chalky powder, and a single sad stalk of broccoli, telling you this is the only way to get “toned.” Spoiler alert: you don’t have to live like a lab rat to see results. I’m a competitive powerlifter, and I promise you, I’m eating real food. Let’s break down how to actually hit your protein intake without losing your sanity.
Why We’re All So Obsessed (And Why You Should Be, Too)
Look, I’m not saying protein isn’t important. It is. It’s the building block of your muscles. When you hit the gym—whether you’re lifting heavy or doing bodyweight circuits—you’re creating tiny little tears in your muscle fibers. That’s the “work” part. The “growth” part, the part where you actually get stronger, happens while you’re resting and fueling up. If you don’t have enough protein, you’re basically trying to rebuild a house with no bricks. You’re just going to be tired, sore, and wondering why your deadlift hasn't moved in six months.
But here’s the hero part of this story: you don’t need to be a math genius to get enough.
The Magic Number (That Isn't Actually Magic)
If you want a baseline, the general rule of thumb for anyone lifting consistently is roughly 0.8 to 1 gram of protein per pound of body weight.
Is that a lot? Sometimes. If you’re currently eating almost zero protein, jumping straight to 1g/lb is going to feel like a full-time job. You’ll be chewing until your jaw aches. If you’re just starting out, don’t stress the upper limit. Start by just trying to get a solid source of protein in every single meal. That’s it. That’s the whole strategy. If you hit 0.7g/lb consistently, you’re already doing better than 90% of the population. My goal isn't to make you perfect; it's to make you stronger than you were yesterday.
Practical Ways to Up Your Protein (Without the Boredom)
I’m a Denver local, and if there’s one thing I love, it’s a good post-workout meal that doesn’t taste like cardboard. Here is how I manage my own protein intake without hating my life:
1. The 'Snack-ify' Strategy: Keep protein-dense snacks on hand. Greek yogurt, beef jerky, hard-boiled eggs, or even a handful of almonds mixed with some protein powder in oats. If you have to go out of your way to cook something, you won’t do it. Make it grab-and-go.
2. Don’t Drink Your Calories (Unless You Want To): Protein shakes are a tool, not a meal replacement. I use them when I’m on the go between coaching sessions at the gym, but I still prefer to get my protein from actual food because, well, I like to chew things. Use shakes to bridge the gap, not to fill the hole where your dinner should be.
3. The 'Double Up' Method: If you’re having a salad, add chicken AND beans. If you’re having pasta, use a lentil-based pasta or throw some lean ground turkey into the sauce. It’s about adding, not subtracting. Don’t cut out the carbs you love; just figure out how to add a protein booster to them.
4. Batch Prep is Your Best Friend: I know, I know—everyone says this. But I’m not talking about a Sunday spent in the kitchen for five hours. I’m talking about cooking three pounds of ground beef or chicken thighs on Monday night. That covers you for lunches for a few days. It’s the difference between eating a protein-packed meal and stopping at the drive-thru because you’re "hangry" and tired.
The “Whole Personality” Reality Check
I say strength is the whole personality, but that doesn’t mean your life needs to be a spreadsheet of macros. If you have a day where you don't hit your target? Who cares. Seriously. One low-protein day isn’t going to make your muscles fall off. My life is full of days where I’m running from client to client and end up grabbing a protein bar and a banana while apologizing to Barbell because we’re late for his walk.
Consistency is the hero of this story, not perfection. If you focus on getting a high-quality protein source in your breakfast, lunch, and dinner, the rest usually takes care of itself. Your body is way smarter than you think it is.
Let’s Chat About Your Plate
Look, I’m not a nutritionist, I’m just a powerlifter who has figured out how to keep my energy up—and my gym bag stocked—without making myself miserable. If you’re struggling to hit your numbers or you’re just tired of eating the same three things, hit me up in the comments or shoot me a DM. What’s your go-to protein hack lately? Are you a Greek yogurt person or a “give me all the steak” person? Let’s swap ideas—I promise I’m always looking for new ways to make my post-workout meal less boring.
Catch you at the squat rack later!
— Tessa