5 signs you're not eating enough protein (and how to fix it in 10 minutes a day)

If there's one nutrition change that moves the needle most for parents in their 30s and 40s, it's this: eating enough protein.

‍

Not a specific diet. Not eliminating food groups. Just protein. Consistently. Every day.

‍

Most people in this demographic are significantly under-consuming it — often getting half of what their body actually needs.

Sign 1: You're always sore and not recovering well

Protein provides the amino acids your body uses to repair muscle tissue after training. Without adequate intake, recovery slows. You feel beat up more often. Progress stalls even when training volume looks right.

Sign 2: You're hungry again within 90 minutes of eating

Protein is the most satiating macronutrient. Meals built primarily around carbohydrates drive hunger cycles that are hard to escape. If you're eating and then hungry again quickly, the meal probably didn't have enough protein. This isn't willpower. It's chemistry.

Sign 3: You're losing strength despite consistent training

Muscle is protein. Building and maintaining it requires a dietary surplus of the same. If your training is consistent but strength gains have stalled or reversed, inadequate protein is one of the first things to examine.

Sign 4: Your body composition isn't changing despite effort

Without sufficient protein intake, the body can't build lean mass to replace the fat being lost — even in a mild caloric deficit. The result is weight that stays the same while body composition barely changes.

Sign 5: You feel flat and low-energy by 3pm

A higher-protein breakfast and lunch tends to produce more stable energy through the afternoon than a carbohydrate-heavy approach, even at the same total caloric intake.

The fix: practical protein for busy parents

Target: 1.2–1.6g of protein per kilogram of bodyweight per day. For a 75kg adult, that's 90–120g daily.

‍

Breakfast: 3-egg omelette + Greek yoghurt = ~35g

Lunch: Rotisserie chicken + salad = ~40g

Dinner: 150g salmon or lean mince + vegetables = ~35g

‍

That's 110g without trying hard or cooking anything complicated.

Book a No Sweat Intro — our coaches can help with specific guidance on your targets.