Most people know they probably need to eat more protein.
The problem isn’t a lack of information; it’s a lack of having a system.
For active adults looking to build muscle, recover well, and maintain a healthy body composition, a common recommendation is starting around 0.6-0.8 grams of protein per pound of body weight each day, depending on your goals and activity level.
The challenging isn’t knowing that exact number, or knowing recommendations can be as high as 1.0+ grams per pound of body weight.
The challenge is learning how to consistently eat with protein as the focal point of your meals.
A few years ago, I worked with a member who wanted to build muscle, lose body fat, and recover better from strength training, running, and a lot of golf. After tracking his meals for a week, we estimated he was eating only 40-50 grams of protein each day.
When we calculated a more appropriate target of 120-140 grams, his first response was, “No way!”
So, we didn’t aim for 120.
We aimed for 50 instead.
One week later, he was averaging 70 grams per day.
We didn’t rush the process. We simply encouraged him to keep practicing, to pay attention to his hunger, and to slowly build this new habit.
Within a few months, he was consistently eating 120-150 grams of protein each day. He lost 15-20 pounds, recovered better between training sessions, and felt more in control of his nutrition, not because he followed a perfect diet, but because he built a system he could stick with.
That’s the lesson.
Nutrition is a lot like strength training. You don’t jump from beginner to advanced overnight. You learn the fundamentals, practice them consistently, and gradually raise the standard.
If you’re looking to improve your nutrition, don’t try to change everything at once.
Start by making protein the priority at each meal.
Master that habit first. The rest becomes much easier.