WHAT:
This habit is about eating enough protein each day (it’s for everyone, not just for bodybuilders!).
WHY:
Proteins are the building blocks of life.
Eating enough protein will help you to increase your metabolism, build lean muscle, reduce body fat, produce hormones, manage appetite, balance blood sugar, and feel more satisfied after meals.
Most people should eat around 1-2g of protein per kg of bodyweight per day – but very few people manage this without making a concerted effort.
(If you are overweight or very sedentary then aim for the lower end of the range, if you’re lean, highly active, or trying to build muscle then aim for ht higher end of the range.)
HOW:
We recommend eating 1-2 palm-sized servings of protein across 3-4 meals per day.
Alternatively, simply aim for 20-40g of protein per meal across 3-4 meals per day.
Keep in mind that this is grams of protein within food, not grams of actual food.
See the Sleekgeek Food List for recommended sources of protein, such as:
- 🥩 Meat: Beef, lamb, pork, wild game, etc.
- 🍗 Poultry: Chicken, duck, eggs, ostrich, turkey, etc.
- 🐟 Fish: Bass, hake, kingklip, mackerel, salmon, sardines, snoek, trout, tuna, yellowfish, etc.
- 🦀 Seafood and Shellfish: Calamari, clams and mussels, crab, lobster and crayfish, oysters, prawns and shrimp, etc.
- 🥛 Dairy: Milk, cottage cheese, plain yoghurt / Greek yoghurt, protein powders (whey and casein), etc.
- 🥜 Plant-Based: Beans, chickpeas, lentils, peas, pulses, protein powders (rice, hemp, soy, etc), tofu, tempeh, edamame, etc.
TIPS:
✅ Make this habit specific by focusing on your problem areas, for example, this habit might be “Get enough protein for breakfast” if you struggle with protein at breakfast.
✅ Pre-commit by taking some time to plan your meals ahead of time with a focus around high-protein foods.
✅ Stock up on high-protein foods that you actually like and are willing to eat.
✅ Stick to easy and convenient sources of protein (buy them pre-prepped or pre-cooked if need be).
✅ Do something that “Future You” will thank you for by bulk cooking and pre-prepping protein for the week ahead.
RESOURCES:
- Precision Nutrition: All about protein – what is it and how much do you need?
- Precision Nutrition: Protein for plant-based eaters – how to choose the best sources
- Healthline: How much protein should you eat per day?
- Examine.com: Optimal protein intake guide
- Sleekgeek: The Sleekgeek food list
- Sleekgeek: The Sleekgeek portion control guide
- Sleekgeek: The habit of eating quality protein
- Sleekgeek: The Sleekgeek protein supplement guide
