Protein Power
… Are You Eating Enough to Support Your Goals?
Whether your goal is to get stronger, leaner, or simply feel more energized, protein plays a leading role in your progress. But are you actually eating enough of it?
At EurekaFit, we see a common trend: people under-eating protein while trying to train hard, recover well, and lean out. The truth is, if you want to support muscle growth, improve recovery, and stay satisfied between meals, protein has to be a priority.
Why Protein Matters
Protein is made up of amino acids—building blocks your body uses to repair muscle tissue, regulate hormones, and even support immune function. If you're not consuming enough, your performance, recovery, and even your mood can suffer.
How Much Protein Do You Really Need?
For active individuals and athletes, a good starting point is:
0.7–1.0 grams of protein per pound of goal body weight per day
For example, a 150-lb athlete would aim for 105–150 grams of protein daily.
If you're in a fat loss phase or regularly training at a high-intensity, lean toward the upper end of that range. Your body needs the extra support!
Spread It Out
Your body uses protein more efficiently when it’s spread across the day. Aim to include 20–40g of protein with each main meal and 10–20g in snacks.
Here is an Example Daily Protein Distribution (talk to a nutrition coach for individual needs):
Breakfast: 3 eggs + turkey sausage (30g)
Snack: Greek yogurt + collagen (20g)
Lunch: Chicken salad with quinoa (35g)
Post-Workout shake: Protein powder + almond milk (25g)
Dinner: Salmon + veggies + rice (35g)
Best Protein Sources
Stick with whole food sources when you can, and supplement as needed:
Animal-based: Eggs, chicken, turkey, beef, fish, Greek yogurt, cottage cheese
Plant-based: Lentils, tofu, tempeh, edamame, quinoa, chia seeds
Supplements: Whey or plant-based protein powder, collagen peptides
Common Signs You’re Not Getting Enough:
Constant hunger or cravings
Poor recovery between workouts
Slow strength or muscle gains
Hair thinning or brittle nails
Low energy or brain fog
If any of these sound familiar, it’s time to evaluate your intake! Talk to our Nutrition Coach for help!