Protein intake is very important for many reasons, I wrote a blog on this which explains more:
However I know eating sufficient amount of protein at times can be quite hard, and it is one of my biggest battles as a coach, especially with females.
For that reason I have decided to get some guidelines on paper and have now created this blog as a reference for anybody struggling with not getting enough protein.
Step 1: Eat more protein at breakfast
Protein is very satiating and starting your day with a meal high protein and less in carbs will help you stay fuller for longer and it will stop the blood sugar crash later in the morning that could have you reach for the coffee and the biscuits.
A good source is eggs with some spinach and avocado.
Step 2: Try to get 20g to 30g protein for every meal
It makes it a lot easier to manage your protein intake if you split your protein intake between 20 and 30g per meal, otherwise you may be struggling to getting a meal later on that covers 60g of protein and this is where typically people falter.
Step 3: Include protein powder in your diet
There seems to be a misunderstanding when it comes to protein powder, people think it will make them build muscle and that it is not real food! Protein powders ARE real food, it's just in powder form, that is all, and it WILL not build muscle the way a chicken breast alone will not build muscle!
The good thing about protein powder is that it is cost effective and VERY convenient.
Step 4: Most popular protein sources
Chicken Breast: 100g = 30g Protein
Tuna Steak: 100g = 30g Protein
Salmon: 150g = 30g Protein
Cottage Cheese: 250g = 30g Protein
Eggs: 4 large = 30g Protein
Greek Yoghurt: 300g = 30g Protein
Sardines: 120g = 30g Protein
ardines: 120g = 30g Protein
Beef: 150g = 30g Protein
Mozzarella: 100g = 30g protein
Protein Powder: 40g = 30g protein
The above are approximate, not exact bang on the money and it's also good to be aware that some of them are high in calories due to the far content, such as beef, salmon and sardines.