Feeling low energy, not seeing progress, or always hungry? Protein might be the missing piece of your puzzle. Fuel your body right, train smart, and watch the results roll in. No extreme dieting, no food guilt, just sustainable wins.
So, you’ve been hitting the gym, trying to eat better, and maybe even skipping the occasional donut (well done!). But despite all that, you’re still feeling… off. Maybe you’re tired all the time, your workouts feel harder than usual, or your hair isn’t giving “main character” energy anymore.
Spoiler alert: You might not be getting enough protein in your diet.
As a personal trainer here in Las Vegas, I see this all the time—especially with beginners or people trying to “eat clean” without really understanding what their body actually needs. Protein isn’t just for bodybuilders or people chugging shakes at 6 a.m. It’s essential for everyone. That includes you, your grandma, your coworker Karen, and yes, even your cat. (Okay, maybe not your cat, but you get it.)
Why Protein Matters
Protein is the building block of muscle, bones, skin, hair, and even hormones. It helps you recover after workouts, supports your immune system, keeps you fuller longer, and plays a huge role in keeping you strong as you age.
Without enough protein, your body starts pulling resources from… itself. Yes, your hard-earned muscle. Not ideal.
Signs You Might Not Be Getting Enough Protein
Here are some classic clues your body might be whispering (or yelling) for more protein:
- You’re always tired – Low energy levels can mean your muscles aren’t recovering properly.
- You’re losing muscle – Especially noticeable if you’re working out but not seeing tone or strength gains.
- Your hair or nails are weak or brittle – Protein is essential for healthy hair and nails.
- You’re constantly hungry – Protein helps you feel full longer; without it, you’re raiding the pantry every hour.
- You’re getting sick more often – Protein supports immune function.
- Slow healing – Cuts, bruises, or muscle soreness hanging around longer than normal? Your body might be missing the tools it needs to repair itself.
So… What Should You Eat?
Here’s a handy list of great protein sources to help you beef up (pun fully intended) your diet:
Animal-Based Options:
- Chicken breast
- Turkey
- Beef
- Pork
- Eggs (don’t fear the yolk!)
- Greek yogurt (look for high-protein brands)
- Cottage cheese
- Fish
- Shrimp
Plant-Based Protein:
- Lentils
- Chickpeas
- Black beans
- Edamame
- Tofu
- Tempeh
- Quinoa
- Chia seeds
- Nuts and nut butters
- Oats (surprise! they have protein, too)
Quick & Convenient:
- Protein shakes or powders (whey, casein, or plant-based)
- Protein bars (watch the sugar content)
- Hard-boiled eggs
- Pre-cooked chicken or tofu strips
- Greek yogurt cups
- Tuna
How Much Protein Do You Actually Need?
It depends on your age, activity level, and goals, but a general rule of thumb for active people is: 0.6–1 gram of protein per pound of body weight per day. If you’re just getting started with exercise or looking to lose fat and build lean muscle, staying on the higher end is usually more beneficial.
Let’s Make It Easy
You don’t need to obsess over numbers or live off chicken breast and protein shakes. The key is balance and consistency. Try to include some protein in every meal and snack. Your body (and your muscles) will thank you.
If you’re not sure where to start, or how to build meals that actually support your goals, that’s where I come in. Whether you’re here in Las Vegas and want to work with me in my private personal training studio, or you need support from afar with online coaching, I’ll help you get your nutrition and workouts dialed in without the overwhelm.
Want help with your fitness and nutrition goals?
Let’s chat about a personal training plan that works for your lifestyle. In Las Vegas or online, I’ve got your back.
Check out my new client special or shoot me a message for your free consultation.
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