You know that protein is important for all of the tissues in your body—from your skin to your quads. And if you’re looking to build strength, chisel your physique, or just perform like a beast, meeting your protein needs is nonnegotiable.
“Protein is the building block for muscle, and muscle is super-important for our metabolism, looking good, and feeling good,” says Tom Holland, C.I.S.S.N., exercise physiologist and author of Swim, Run, Bike, Eat: The Complete Guide to Fueling Your Triathlon.
Here’s something worth knowing: the standard recommended daily allowance (RDA) for protein is just 0.8 grams per kilogram of body weight—but that’s really the bare minimum to prevent deficiency, not what you need to thrive. If you’re active, trying to lose weight, or over 40, research suggests you might benefit from aiming quite a bit higher—somewhere between 1.2 and 2.0 grams per kilogram.
To reap those muscle-related benefits, though, you may need to eat up to a gram of protein per pound of bodyweight per day (especially if you work out a lot). Yeah, that’s a lot of protein—but getting there can be easier than you think. Just follow these expert-approved tips and you’ll pack in all of the muscle-building macro you need, no problem.
1. Eat Protein At EVERY Meal
The best way to guarantee you’re hitting your daily protein intake goals: Make protein a part of every single meal.
Related: 7 Protein-Packed Breakfasts Trainers Love
Divide your total protein goal by how many meals and snacks you’ll eat throughout the day and plan from there. For example, if your goal is to eat 150 grams per day, that could be five 30-gram servings split amongst three meals and two snacks.
Why Spreading It Out Matters
Here’s the thing—your body responds better when you give it protein throughout the day rather than loading it all up at dinner. When you spread your intake across meals, you’re giving your muscles steady fuel to repair and grow. Think of it like keeping a campfire going versus dumping all your logs on at once.
A few tips to make this easier:
- Front-load your day: Aim for at least 25-30 grams at breakfast. This is often the meal where protein falls short (hello, toast and coffee!), but it’s actually one of the most important times to prioritize it.
- Plan your protein first: When you’re prepping a meal, decide on your protein source before anything else—then build the rest of the plate around it.
- Keep it simple: You don’t need fancy recipes. A rotisserie chicken, hard-boiled eggs, or Greek yogurt can be your best friends.
The good news? Once you get into the habit of thinking “protein first” at every meal, it becomes second nature.
2. Shake It Up
Protein powder and ready-to-drink protein shakes make upping your protein intake incredibly easy—and can help you crush any sugar cravings that threaten to derail your eating.
Add protein powder to your morning smoothie or grab a shake as you head to work. Or, instead of hitting up the vending machine when your energy tanks mid-afternoon, swig a protein shake. “Adding protein in at that three o’clock time slot is crucial for so many people,” says Holland, who sips on a protein shake between breakfast and lunch, and again between lunch and dinner.
“You should try to get protein from real food as much as you can, but it’s often impossible for busy people trying to get in large amounts,” he says. Keeping protein supplements on-hand keeps you on-track in a pinch.
Finding the Right Format for You
The protein game has changed a lot over the years. These days, you’ve got tons of options beyond the classic tub of powder:
- Ready-to-drink (RTD) shakes: Perfect for grab-and-go moments. Just toss one in your bag and you’re set.
- Protein bars and snacks: Great when you need something to chew on—more on that later!
- Clear protein drinks: A newer option that’s lighter and more refreshing, almost like a juice or sports drink.
Whether you prefer whey protein for fast absorption or a plant-based blend that’s easier on your stomach, there’s something out there for everyone. The key is finding what you’ll actually use consistently.
3. Go For Green Peas
If being forced to eat tons of peas as a kid still has you scarred, consider giving the little green guys a second chance. Not only do peas pack eight grams of protein per cup on their own, but pea protein is also making an appearance in all sorts of supplements and protein-packed food products, like Ripple Pea Milk, StarLite Cuisine Enchiladas, and, of course, the famous Beyond Meat Burger.
Pea protein is great for anyone that doesn’t eat animal products or has issues digesting dairy proteins. Plus, it’s typically easier on the stomach than other plant proteins.
Making Peas Work for You
Here’s how to sneak more peas into your day without feeling like you’re back at the kids’ table:
- Toss frozen peas into pasta dishes, stir-fries, or soups right at the end of cooking
- Blend them into green smoothies—they add creaminess without much flavor
- Try pea-based protein pasta for a double protein punch
- Look for snacks and crackers made with pea protein
The beauty of pea protein is that it hits all the essential amino acids, but it’s a little low in methionine—so it works best as part of a mix of protein sources that supports your muscles.
4. Sprinkle Hemp Seeds
All things hemp are trendier than ever right now, and hemp seeds are no exception. Just three tablespoons of these nutty, chewy seeds contains 10 grams of protein—and they’re super-versatile. Sprinkle a few tablespoons on your yogurt or salads, blend them into smoothies, or even grind them and add to baked goods.
What makes hemp seeds extra special? They’re also packed with omega-3 fatty acids and fiber, so you’re getting more than just protein in every bite. Plus, they’ve got all nine essential amino acids, making them a complete protein source—which is pretty rare for a plant food.
5. Stir In Spirulina
Spirulina, a blue-green algae found in the ocean, is about 60 percent protein and boasts tons of antioxidants, vitamins, and iron. One tablespoon of spirulina powder contains four grams of protein. Mix a spoonful with olive oil and vinegar for salad dressing or toss a scoop into the blender when making smoothies or protein shakes. You can also find the super supplement in tablet or flake form.
Getting Past the Green
Let’s be real—spirulina has a pretty strong taste that’s not for everyone. Here are some ways to make it more palatable:
- Start small (half a teaspoon) and work your way up
- Mix it into fruit-heavy smoothies where the sweetness masks the flavor
- Combine it with citrus—lemon or orange juice helps balance that earthy taste
- Try it in energy balls with dates, nut butter, and cocoa
A little goes a long way with spirulina, so don’t feel like you need to chug a whole scoop to get the benefits.
6. Eat More Beans
Beans rarely receive the credit they deserve for their impressive protein (and fiber!) content. One cup of garbanzo beans or black beans, for example, offers 14 grams of protein and about just as much fiber, a nutrient most of us need more of. Like supplements and seeds, beans are easy to incorporate into your daily grub. Add a handful to your salad at lunch, snack on hummus, or swap conventional pasta for noodles made of garbanzos or black beans.
The Power of Pairing
Here’s a little secret that makes plant proteins even more powerful: when you combine beans with grains (like rice and beans, or hummus with pita), you’re creating a complete protein with all the essential amino acids your body needs. You don’t even have to eat them in the same meal—just getting a variety of plant proteins throughout the day does the trick.
Some easy combos to try:
- Black beans and brown rice bowls
- Lentil soup with whole grain bread
- Chickpea curry over quinoa
- Bean tacos in corn tortillas
7. Gain From Grains
Get picky about the grains you eat, and you can serve up a dose of protein, too. Half a cup of amaranth, for example, contains five grams of protein, while half a cup of quinoa contains eight. (Grains like rice and corn, on the other hand, offer little protein for the carbs.)
That goes for bread, too! “Certain breads can be a surprising source of protein,” says Holland. “It’s a simple way to get more protein in, especially for kids.” Ezekial’s Sprouted Whole-Grain bread, for example, offers four grams of protein per slice from sources like lentils, spelt, and soybeans.
Smart Grain Swaps
Making a few simple switches in your pantry can add up to serious protein gains over time:
- Trade regular oatmeal for quinoa flakes or add protein powder to your morning bowl
- Use farro or freekeh instead of white rice as a base for grain bowls
- Look for pasta made from chickpeas, lentils, or edamame—some pack 20+ grams of protein per serving
- Choose breads and wraps made with sprouted grains or added seeds
8. Snack On Jerky
Jerky or meat stick snacks, like Epic Bar’s Turkey Almond Cranberry bars, are an often-overlooked way to enjoy protein on the go—and make a great alternative to shakes. “Shakes don’t satisfy the need to chew,” says Holland. “Beef, chicken, and turkey jerky give you something to chew while providing protein,” says Holland.
One serving or bar can pack more than 10 grams of protein! Just look for brands labeled ‘nitrate-free’ and keep the sodium as low as possible.
Beyond Traditional Jerky
The protein snack world has exploded with options lately. If you’re not into beef jerky, you’ve got plenty of alternatives:
- Turkey and chicken sticks for a leaner option
- Salmon jerky for some omega-3s along with your protein
- Plant-based jerky made from mushrooms or soy
- Protein chips and crisps that satisfy that salty crunch craving
Keep a stash in your desk drawer, gym bag, or car so you’re never caught hungry without a high-protein option nearby.
9. Sip On BCAAs
The branched-chain amino acids (BCAAs) leucine, isoleucine, and valine are major constituents of animal proteins like chicken and whey—and play significant roles in muscle protein synthesis.
Powdered BCAA supplements are easy to add to your water throughout the day. Though a serving may only contain a few grams of each amino acid, it can support the muscle-building you’re trying to support by eating protein in the first place. In fact, “the leucine content of a protein is the strongest determinant of its capacity to affect muscle protein synthesis,” states a 2016 Nutrition & Metabolism review.
Making BCAAs Work for You
BCAAs can be a helpful add-on during and after workouts, when your muscles are primed for recovery—especially if your overall protein intake is already on point. Here’s how to fit them in:
- Sip on BCAA water during your workout to support endurance
- Mix a scoop into your post-workout shake for extra recovery support
- Use them as a low-calorie way to stay hydrated while supporting muscle maintenance
They come in tons of flavors these days—from fruity to tropical—so finding one you actually enjoy drinking is pretty easy. Check out the amino acid options to find your favorite.
The Bottom Line
Getting enough protein doesn’t have to be complicated. Whether you’re a meat-lover, plant-based, or somewhere in between, there are plenty of delicious ways to hit your goals. The key is to think about protein at every eating occasion—breakfast, lunch, dinner, and those snack times in between.
Start with one or two of these strategies and build from there. Before you know it, you’ll be hitting your protein targets without even thinking about it.
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