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I’m a mom of three young children, a dog who insists on an early morning walk and a calendar that rarely has white space. Most mornings, I’m up before 5:30 a.m., sipping my coffee and running through the mental checklist: who needs to be where, what Zooms, emails and focused work are on the docket that day, and whether the soccer cleats actually made it back into the gear bag.
Somewhere in there, I make time for my own workout. I’m a NASM-certified personal trainer, and I know that consistency is the key: if I don’t do it early, it’s not happening.
By 6 a.m., I’m at the gym swinging kettlebells…the heavier the better. I do it fasted, not because I think it’s magical, but because that early in the morning, my stomach wants nothing to do with breakfast. Coffee and water with creatine and aminos power me through each set and rep.
The moment I’m home, though? I eat. And it’s alwaysprotein.
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My Nutrition Journey
For most of my life, I thought I was eating healthy. Breakfast was light—maybe a few bites of yogurt or a banana. Lunch looked virtuous, but rarely kept me full. Dinner was where I packed in most of my protein—salmon on top of a salad, or whatever was in the fridge. I was watching my calories, and figured the rest would sort itself out.
It didn’t.
When I finally decided to track my protein at 42, I got out a food scale and started logging every bite in the “LoseIt” app. I read labels, measured portions and did the math on exactly how many grams were in my chicken breast or turkey burger. Most days, I was only hitting 40 or 50 grams—less than half of what I actually needed to recover from training, hold onto (or build!) muscle, and keep my energy steady.
That was my wake-up call.
Most sports nutrition experts recommend 0.8–1.5 grams of protein per pound of body weight for active adults who want to build or maintain muscle. For me, at 130 pounds, that’s 104 to 195 grams a day. I aim for 130 as a stretch goal, but the number I reliably hit—and feel my best on—is right around 100 grams.
Related: Looking To Add More Protein to Your Diet? Skip the Burger and Consider These High-Protein Foods Instead
Learning What Counts
In those early weeks, I learned what a real serving of protein looks like, and how far off I’d been. It wasn’t about eating “more” in general—it was about building my meals differently, so protein was present from the start of the day instead of back-loading it all at dinner.
Eating enough protein does more than fuel muscle growth. It supports cardiovascular health (especially when you lean into plant-based sources), stabilizes blood sugar, and even benefits your hormones and immune system. On top of that, protein is the building block for collagen and keratin, helping keep your skin, hair, and nails resilient and vibrant.
Now I don’t track. I don’t weigh my food. I just know. (It happens quickly, stay the course!) That awareness was built in the meticulous phase, and now it’s a habit.
Related: Getting Groceries? 23 High-Protein Vegetables To Add to Your Diet
Why I Eat Right After I Train
Strength training sets off a signal in your body to start repairing and building muscle. That signal doesn’t last forever—and you get the most out of it if you have the raw materials available while it’s peaking.
Women who ate protein right after resistance training saw a bigger boost in muscle protein synthesis compared to those who waited two hours, even though both groups ate the same amount of protein over the day, according to a study in the journal Nutrients. In plain English: if you trained hard—especially on an empty stomach—feeding your muscles right away helps you take full advantage.
Some mornings, that’s Greek yogurt with berries and protein powder stirred in. (PSA: don’t drain the liquid on your yogurt! That’s whey, and it’s super high in protein.) Other days, it’s a quick smoothie with whole milk, frozen banana, protein powder and chia seeds. The exact food matters less than the fact that it’s easy and I enjoy it. I do a lot of repeating my favorite meals.
Related: 7 Signs You’re Not Getting Enough Protein, Per Health Experts
The Science, Minus the Lecture
Your muscles spend the day in two modes: breaking down and building up. Strength training tips you into breakdown—you create tiny tears in the fibers, and your body needs to repair them. Protein is what flips you back into building mode. Scientists call it muscle protein synthesis (MPS).
Think of your workout as flipping a switch and protein as turning the dimmer up until the room is bright. And here’s something most people miss: MPS works best when you space your protein out. People who distributed their protein intake throughout the day saw greater muscle-building gains than those who concentrated it into just one or two large servings, according to research in the journal Nutrients.
You also need enough in each sitting to get the muscle-building signal going—about 25 to 30 grams of high-quality protein per meal or snack, according to a review of research in Frontiers in Nutrition. I aim for 25 to 30 grams at four points in the day—post-workout, breakfast, lunch and dinner—with an extra snack if I’m hungrier than usual.
What That Looks Like in My Life
Here’s how I typically structure my day to hit my protein goal:
- 6:00 a.m. workout, home by 7:15: Post-workout protein before I even change out of my sneakers: oats with protein powder and dried cherries, three eggs and some turkey sausage with a slice of toast, or a smoothie with whole milk, frozen banana, protein powder, chia seeds and ice.
- Late morning: High-protein wrap (I love Hero flour tortillas because they taste great and each one has 7g of protein) with grilled or rotisserie chicken, lots of bright-colored veggies, some beans for extra fiber and Greek yogurt in place of mayo for creaminess (and more protein!). On weekends when I have more time, I’ll make protein pancakes—I love the Kodiak mix, and so do my kids—and usually add some banana.
- Lunch: Grilled chicken over greens with quinoa and colorful vegetables, or some leftover dinner from the night before.
- Afternoon (optional): Cottage cheese or Greek yogurt with cucumber and tomatoes (I love stirring in Trader Joe’s Everything But The Bagel seasoning), a nutrition bar (MUSH peanut butter chocolate chip is a go-to, and yes, like the rest of the world, I occasionally have a David bar)—especially in the week before my period when hunger runs higher.
- Dinner: Whatever my husband and I cook together: salmon with roasted sweet potatoes and Brussels sprouts, turkey burgers with avocado and broccoli, or chickpea pasta tossed with white beans and pesto. Protein is always the centerpiece.
The Visible Change
When I started hitting 100 grams a day, the difference was dramatic. My energy was steadier, and I didn’t get snacky. My recovery from my workouts was faster. My mood improved. I slept more soundly.
And, yes—I started to look different. My body finally reflected the work I was putting in during my four workouts a week. Not smaller, but stronger. For the first time in my life, I developed noticeable definition in my abs.
How I Keep It Up
I don’t chase perfection. I make it automatic. My fridge is stocked with proteins I like and will actually eat. I repeat meals that work. I keep travel-friendly options—tuna packets, jerky, roasted chickpeas—in my bag so I’m never stuck. And I always know what my post-workout meal will be before I even leave the gym.
Protein isn’t a trend. It’s a foundation—whether you’re an athlete, a parent squeezing in workouts before the kids wake, or just starting to lift. Read labels. Learn what a real serving looks like. Hit it a few times a day. I promise that it will quickly become a habit.
When you do, you’ll feel the difference. And you’ll see it too, every time you flex in the mirror.
Up Next:
Related: Cardiologists Are Begging You To Eat Less of This High-Protein Food if You’re Over 60
Sources
- Impacts of protein quantity and distribution on body composition. Frontiers In Nutrition.
- Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept?Nutrients.