The #1 Nutrition Mistake Active Adults Make (And How to Fix It)

Let’s talk protein.

You’ve probably heard it’s important, but if you’re not actively trying to build muscle or compete in a bodybuilder show, do you really need to pay attention to it?

Short answer: YES.

Long answer? Keep reading.

Why Protein Is a Big Deal (Even If You’re Not Trying to Bulk Up)

Protein isn’t just for athletes. It’s the building block of literally everything in your body—muscle, hair, skin, bones, hormones, enzymes. You need it for recovery, repair, energy, and even feeling full after meals (hello, snack attacks).

If you're working out, trying to lose fat, build strength, recover faster, or just stay energized chasing your kids around—protein is your best friend.

So… How Much Do You Actually Need?

The standard recommendation you’ll often see is about 0.8 grams per kilogram of body weight. But for active individuals, most coaches recommend 0.7–1 gram of protein per pound of body weight.

👉 For example, if you weigh 150 pounds, that’s anywhere from 105–150g of protein per day.

Before you go overhauling your diet, just remember: Everyone is different. Your age, goals, training style, and body composition all play a role. For accurate guidance, work with a certified nutrition coach or dietitian to find your ideal number.
Perform24 will be offering nutrition coaching and guidance over the next few months—so if you're looking for more help, keep an eye out or let us know you're interested!

Where to Get Your Protein

Let’s start with the obvious sources:

• Chicken breast

• Eggs

• Turkey

• Ground beef

• Fish (salmon, tuna, shrimp)

• Greek yogurt

• Protein powder

But here are some sneaky, not-so-obvious sources too:

• Cottage cheese (high in casein protein, great for nighttime)

• Edamame

• Lentils and chickpeas

• Tofu and tempeh

• Quinoa (a complete plant protein!)

• Pumpkin seeds

• Collagen peptides (great in coffee or smoothies)

• High-protein pasta or breads

And yes—while peanut butter has protein, it's mostly a fat source. Think of it as a bonus, not a go-to.

What Protein Actually Helps You Do

Here's why you want more protein in your daily life:

✅ Build & maintain lean muscle (essential for fat loss and strength)
✅ Speed up recovery after workouts
✅ Support your metabolism—muscle burns more calories at rest
✅ Reduce cravings and stay full longer (bye, 3pm snack drawer)
✅ Protect your body as you age—muscle loss starts in your 30s
✅ Improve hair, skin, and nail health

A Quick Tip for Hitting Your Protein Goals

Spread your intake throughout the day. Don’t try to cram 100g into one dinner. Aim for 20–30g of protein per meal, and build from there.

Try this:

• Breakfast: Greek yogurt + berries + protein powder

• Lunch: Grilled chicken over a big salad + quinoa

• Snack: Cottage cheese with cinnamon and berries

• Dinner: Shrimp stir-fry with veggies and rice

• Evening: Greek yogurt or cottage cheese for a slow-digesting protein source

Protein isn’t just for gym rats—it’s for anyone who wants to feel stronger, move better, age well, and stay healthy. Prioritize it, spread it out, and don’t overthink it.

And if you need help figuring out how much you should be getting (and how to get there without eating dry chicken 3x a day), our coaching team at Perform24 is always here to help.