Protein Unpacked

A simple guide to the power macronutrient

Welcome to LIFT THE CURTAIN, where paid subscribers can ask me anything about all things strength. As a pro athlete, I’ll share my own insights and experiences–-and if I don’t know the answer to your question, I’ll report it out by talking to researchers, coaches, doctors, and medical experts. Get ready for honest, no-nonsense answers to your toughest questions!

Clairee and Ouiser debating protein versus Twinkies.

This week’s question is from subscriber Ellen Delap, a professional organizer in Houston.

Q: Lots of my clients struggle with meal planning. My question is: how do we start a high-protein diet? What are the baby steps? And how do we set up a meal plan for ourselves and our families?

A: I love this question because nutrition is the foundation of wellness, and meal prep is the key to success. I always say: keep it simple, keep your fridge stocked, and let protein lead the way.

The Golden Rule of Protein

If you’re trying to put muscle on your frame, then protein is essential because it's the building block of muscle tissue. Eating enough protein not only helps maintain muscle mass, it also promotes muscle growth, especially after exercise (which is why I try to ingest some protein plus a carb within 30 minutes of coming home from the gym). A good rule of thumb is to aim for one gram of protein per pound of body weight. That means protein should be the star of your meal prep. Once you prioritize it, you’ll find that everything else falls into place.

Meat the Legends

Lean proteins are your best friends. Here are my five go-tos: