Protein That Works: Practical Strategies for Real-Life Results
- Valerie Rider
- Jun 2
- 3 min read
Updated: Jun 11
Let's talk about something super important: protein. I just wrapped up a workshop on this, and I wanted to share the key takeaways with you all. Because, honestly, we need to stop overthinking food and start using it to fuel the life we actually WANT!
Why Protein Matters (Big Time!)
First off, why is protein such a big deal? It's not just for bodybuilders. Protein helps us build and retain muscle. It kicks off something called muscle protein synthesis – our body's way of breaking down protein and making it into building blocks for muscle. And it’s not just biceps; we're talking about all sorts of muscles, including the smooth muscles in our organs!
Plus, protein is key to getting stronger and staying strong as we age. You can't get this from carbs or fat. It HAS to come from protein.
But wait, there’s more! Protein helps with:
Appetite control: It reduces hunger and cravings by boosting satiety hormones. Hello, feeling full and satisfied!
Recovery: It reduces muscle soreness and repairs tissues after training or any kind of damage.
Fat loss: Protein helps you lose fat without becoming "skinny fat" – you know, where you lose weight but still look flabby. It helps preserve lean tissue and your resting metabolism (the calories you burn just by existing).
What YOU Want (And What I Hear)
After a lot of coaching calls, I’ve heard you loud and clear. You want:
Energy
Results
Something easy
To not obsess over macros
To ditch all-or-nothing diets
We are not here to overthink food! We want to be active, enjoy life, be there for our kids, travel, and get up off the floor when we're 80. Protein is a practical anchor to make meal decisions without all the stress.
How Much Protein Do You Need?
Here’s the breakdown: 0.7 to 1 gram per pound of goal body weight is ideal, especially if you're trying to lose weight or gain muscle. If you’re aiming for muscle gain, or you're older or very young, you might need slightly more. And yes, kids need protein too! They’re growing and repairing tissues constantly.
Per meal, aim for 20 to 40 grams to maximize muscle protein synthesis. Younger kids and older adults might be on the higher end. We want to aim for about three to five feedings a day, spaced out.
Quick tip: The palm of your hand is about one serving of protein, roughly 4-6 ounces (depending on the size of your hand). You’ll likely want about one and a half of these. Remember, some foods have more than just protein – like ribeye or bacon, which have a lot of fat too. That’s why lean sources of protein are often recommended, so you can hit your protein goals without going overboard on calories or other macros.
Making It Easy
Here’s how to make protein work for you:
Anchor meals with protein: Start with your protein and then add veggies, carbs, and fats. No more blank slate panic!
Use templates: Think bowls, stir-fries, salads, sheet pan meals. You can swap things out and have a totally different meal every time.
Easy wins for busy days: Add protein powder to your coffee, repurpose leftovers, pair cheese with fruit and deli turkey, or make yourself an adult Lunchable.
Habits over perfection: Real change comes from consistent habits. Pick one thing and stick with it.
Common Mistakes
Believing protein equals protein powders/bars (real food is often better and cheaper).
Skipping protein early in the day (which can lead to a hunger snowball later).
Being inconsistent on weekends or travel (plan ahead!).
And just a heads-up: peanuts, peanut butter, and quinoa are not primarily protein sources. They have some, but they're mostly fat or carbs. Protein bars are not all created equal, either. Check those labels and ingredient lists!
Your Challenge
For this week, try three meals a day with 20 grams of protein per meal, just for three days. That's it! It doesn’t have to be perfect. The goal is awareness, not perfection. Post your win in the Facebook group to build some momentum and support.
Final Thoughts
Keep it simple. Protein is a tool, not a rule. Use it to support your workouts, energy, and long-term health. Stick with what works, repeat your wins, and build small, sustainable habits.
Thanks for reading. Let me know if you have any questions and have a fueled day!
Want 15 protein hacks to help you increase your protein intake? Download the FREE guide here:
