How To Eat More Protein

Protein is spoken about constantly these days but despite this I still find many rugby players are falling behind the general requirements. Bodybuilders have been obsessed with protein for decades, while rugby players are obviously not bodybuilders, you still have a larger need for it than the average person. 

From surveying my own clients, the average diet contains around 14% protein, with slightly higher intake in Rugby players or other athletes. This is below or hovering around the one gram per kilo of bodyweight. This would be considered low for an athlete. Low protein diets lead to poor recovery, more muscle soreness and slower strength/muscle gains. It has also been shown to increase hunger and therefore leads to easier fat gain.

You do not need to live off chicken breast or shakes nor chase a crazy high target. Increasing protein intake just a little bit improves results and recovery from training. The ideal amount varies between people, probably somewhere between 20 and 40% of total calories, but you need to test it. In terms of grams, you would want to hit at least 1.5g/kg of body weight (lean tissue weight) and the maximum useable amount seems to sit between 2 and 2.5g/kg body weight. 

You can definitely eat too much protein too, sometimes eating too much means you eat too little food overall which can make you hungrier and less able to train effectively. 

I would be open minded and experiment with protein intake, I have personally lost body fat on very low levels of protein which goes against what most people think. Even when I competed in bodybuilding, my protein intake was much lower than what most coaches would recommend now and I could still build muscle. Perhaps I would have done better though with more in my diet. With that said, how do you increase your protein intake?

Use Protein Shakes – This is the easiest way to increase protein quickly. There are loads of types now, whey, vegan, egg white, collagen. Just be careful with calories. Some “complete meal” shakes like Huel have around 400 calories but only 25g of protein, while a pure protein powder could give you 30g for under 150 calories.

Put More Protein On Your Plate – It sounds obvious but it works. If you’re already eating a protein food, increase it. Simply eat a larger portion of pork, have more tofu in your recipe, add more eggs than usual. If you’re having chicken soup, add more chicken. If you have pasta with ham, double the ham. You can usually tweak meals this way without totally changing your diet.

Have Protein On Its Own – You don’t always have to mix protein into a meal. It can sit alongside it. If you like porridge in the morning but can’t mix protein powder into it, just have a couple of boiled eggs or a protein shake before or after. Same with salads, have a yoghurt or a handful of nuts on the side.

Combine Protein Sources – You don’t need to rely on one food. Mixing sources usually makes it easier and more enjoyable to hit your intake. Try combining legumes with nuts, like chickpeas and cashews, or grains with legumes, such as rice and black beans. The variety gives a better amino acid mix and different textures, which makes it feel like real food rather than just eating for a target..

Add Protein to Your Snacks – Most people snack on pure carbs or fat such as crisps, biscuits, fruit, which do nothing for protein levels. Just switch a few of these each week for higher-protein swaps. Things like Greek yoghurt, cottage cheese, protein yoghurts, jerky, boiled eggs, or edamame beans are all easy wins. Even a handful of roasted chickpeas or lentil crisps adds a surprising amount. It’s not about becoming perfect, just making a few simple swaps that add up fast.

Accept You Need To Eat More – It sounds patronising but it’s true. You’re choosing to eat protein for the benefit, not the excitement. Most people would rather eat cake, sweets or pastries, but you can’t expect to get fitter and stronger if 80% of your diet is snacks. It’s a trade-off between comfort and results.

Use Protein Brain Training – If your target feels impossible, have specific “protein focus” days. Eat far more than you usually would, it trains your brain to see that level as normal. Just like people who start running find 2km brutal at first, but years of being a runner that same run barely feels an effort. Your idea of a normal protein intake shifts over time.

Track Protein Intake – Whenever you track what you eat, even for a week, it changes your behaviour. You become more aware and make better choices automatically. You don’t have to track forever, but doing it for 7–10 days will show you where your diet really sits, not where you think it is.

What This Means For You

Protein is not magic, but it does fuel recovery, enhance muscle and strength gains. It will also make you feel fuller and helps preserve muscle if you are looking to lose fat. You don’t need to eat ridiculous amounts, but increasing it from what most people currently eat will almost always bring benefits.

A simple goal is to try having some form of protein at every meal, whether that’s meat, fish, eggs, dairy, or plant sources like beans, lentils or tofu. This will probably get you over the 1.5 g/Kg intake amount and maybe up to the ideal of 2.5 g/Kg. Over time, this one nutritional change can transform your results without any extra effort.

Photo – A photo from my bodybuilding days, an over the top all protein meal and interesting ways to eat protein through Chinese cooking:

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