If you’re training hard and want to build muscle, get stronger, and stay healthy, hitting your daily protein target is one of the most important things you can do. But how much do you actually need?
A good rule of thumb for active adults is 0.7 to 1.0 grams of protein per pound of ideal body weight. So if your goal weight is 180 lbs, you should be aiming for 126-180g of protein per day.
For most people trying to build muscle and optimize recovery, I personally recommend 1g per pound—it’s easy to track and ensures you’re getting enough.
Protein isn’t just about building muscle. It also:
✅ Speeds up recovery after tough workouts
✅ Supports a strong immune system (especially important for active people)
✅ Helps maintain muscle as you age
✅ Keeps you full longer, making it easier to stay lean
If you’ve ever tried to eat 150-200g of protein a day from whole foods alone, you know it can be a challenge. That’s a LOT of chicken, beef, eggs, and fish—and honestly, eating that much can feel like a full-time job.
That’s why most athletes and lifters supplement with a high-quality protein powder to help hit their daily goal without feeling stuffed or constantly cooking.
Andrea and I both use Equip Prime Protein—it’s 100% grass-fed beef protein, dairy-free, and super clean. It mixes well, tastes good, and helps us get enough protein without overthinking it.
I also like Jocko Molk for a quick 30g of protein when I need something convenient.
If you’re trying to hit your protein goals, experiment and find what works best for you. Whether through whole foods, shakes, or a mix of both, getting enough protein is key to building muscle, staying strong, and feeling your best.
🔹 The Protein We Use: Equip Foods x Trident Athletics (Gym Discount Available)
🔹 Jocko Molk – Available at the Gym (30g of Protein in a Quick Shake!)
Keep it simple, stay consistent, and fuel your body the right way. 💪🔥
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