When it comes to fueling strength, supporting recovery, and building a lean, powerful physique, protein is king.
That’s why the first and most important principle we teach at MTN STRNG is simple: prioritize protein.
Why Protein Matters
Protein plays a key role in nearly every goal our clients have—whether it’s building muscle, losing fat, or just performing better in the gym and in life.
Here’s what protein helps with:
- Muscle growth and repair
- Recovery from training and physical stress
- Satiety and appetite control
- Improved body composition
- Stabilized blood sugar
Without enough protein, it’s harder to build or maintain lean mass—even if you’re training hard and eating plenty of food. It’s also easier to overeat calories from other sources when protein is low, since you’ll feel less satisfied overall.
How Much Protein Do You Need?
A simple rule of thumb:
Aim for about 1 gram of protein per pound of bodyweight per day.
For example, if you weigh 170 pounds, shoot for 170 grams of protein daily.
This number doesn’t have to be exact, but it’s a strong baseline that works for most active people—especially those who strength train.
If you have higher levels of body fat, you can scale it slightly down and aim for 0.8g per pound of goal weight.
Where to Get It: High-Quality Protein Sources
Not all protein is created equal. We recommend building your meals around complete protein sources that contain all essential amino acids, especially leucine, which is key for muscle protein synthesis.
Here are some of the best options:
🥩 Animal-Based Proteins
- Chicken breast or thighs
- Lean ground beef or steak
- Turkey
- Eggs and egg whites
- Pork tenderloin or chops
- Fish: salmon, tuna, cod, tilapia
- Greek yogurt (look for high-protein versions)
- Cottage cheese
- Whey, casein, or beef isolate protein powders
🌱 Plant-Based Proteins (combine for a full profile)
- Tofu and tempeh
- Lentils and beans
- Edamame
- Quinoa
- Pea or rice protein powder
- Seitan
- Chia seeds, hemp seeds, and nuts (note: more fat than protein)
If you eat a plant-based diet, aim to diversify your sources and be mindful of total intake to hit your protein goals consistently.
How to Build the Habit
Most people don’t eat enough protein—especially at breakfast or snacks. Here’s how to turn this principle into a daily habit:
- Start your day with protein: Eggs, Greek yogurt, or a smoothie with protein powder sets the tone.
- Build every meal around a protein source: Before you plate carbs or fats, ask: Where’s the protein?
- Plan ahead: Pre-cook meats, portion out high-protein snacks, and keep a backup protein shake in your bag or car.
- Don’t fear repetition: Eating similar meals throughout the week can help you stay consistent and reduce decision fatigue.
Keep It Simple. Hit Your Protein.
Prioritizing protein is the fastest way to improve body composition, support your training, and feel more in control of your nutrition.
If you only change one thing about how you eat—make it this.
Need help learning how to hit your protein target and structure your day?
Request an Intro and let’s build a simple, sustainable plan that fits your lifestyle.
Train hard. Eat smart. Stay strong.
– The MTN STRNG Team
