Protein Cheat Sheet
Almost every time I train, I end up talking with my clients about ways to get more protein in their diets. I always advise new clients to start by trying to get 100g daily, and from there, I ask them to build up to 1g per pound of ideal body weight. For me, that’s 150g, and yes, that’s a lot of protein if you’re not used to eating it.
Here’s the thing - muscle is what’s going to sustain us as we age. We need to build it, maintain it, and feed it. And protein is the building block for all of those things. The bad news? Estrogen helps metabolize the protein we eat. As our estrogen production drops, so does our ability to efficiently metabolize protein. What does that mean? You actually need to be eating MORE protein than you did when you were young to maintain the exact same amount of muscle mass.
Never fear! I have a cheat sheet I offer clients to help them quickly add protein to their meals to hit their goals.
Want to print this? No problem! Here’s a link!