PRACTICAL PROTEIN

Persist Nutrition

When it comes to macronutrients, protein is the most valuable player. Not only does it play a role in building muscle mass, it also keeps you feeling satiated and prevents energy highs and lows throughout the day.

 

You may achieve dramatic results in body composition simply by nailing your protein amount each and every day, rather than by counting every calorie and carb.

 

The Practical Protein Guide is an Ebook we created for Persist subscribers to simplify nutrition and overcome the most common obstacles to eating enough protein every day.

Download your copy for a complete guide to determining your protein needs and practical ideas for protein on the road, what to do if your family is on a different plan, how to bulk prep, and more.

Quick Guide to Daily Protein Needs:

  1. Bodyweight (lbs) in grams of protein. For example, a 150-lb person eats 150g protein per day – ideally around 50g per meal.
  2. 1/3 of your daily calories – if you consume around 2100 calories per day, shoot for 700 calories in protein. 1 gram of protein = 4 calories, so this works out to 175g protein per day.
  3. Use our macro calculator to recommend your daily protein based on your activity level, goals, and preferences.

Quick Guide to Tracking Protein:

You can either track with an app like MyFitnessPal and focus only on protein intake, or use the palm method:

 

1 palm size serving of a whole food protein source (chicken, tofu, steak, etc)  = about 3-4 oz of protein (female/male), or about 85-115 grams. Don’t sweat the details here too much – just get a good sized serving at each meal.