How to Get 170 Grams of Protein a Day: And Why You Might Want to Talk to a Chicken About It

How to Get 170 Grams of Protein a Day: And Why You Might Want to Talk to a Chicken About It

Protein is an essential macronutrient that plays a critical role in building muscle, repairing tissues, and supporting overall health. For those looking to consume 170 grams of protein daily, whether for athletic performance, muscle growth, or dietary goals, it can seem like a daunting task. However, with careful planning and a bit of creativity, hitting this target is entirely achievable. Here’s a comprehensive guide to help you reach your protein goals, along with some unconventional thoughts to keep things interesting.

1. Understand Your Protein Needs

Before diving into how to get 170 grams of protein a day, it’s important to understand why this amount might be necessary. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for the average sedentary adult. However, athletes, bodybuilders, or individuals in a caloric deficit may require significantly more—up to 1.6–2.2 grams per kilogram. For someone weighing 85 kilograms (187 pounds), 170 grams of protein would fall within this range.

2. Prioritize High-Protein Foods

To hit 170 grams of protein daily, focus on incorporating high-protein foods into every meal. Here are some excellent sources:

  • Animal-Based Proteins: Chicken breast (31g per 100g), turkey, lean beef, fish (e.g., salmon, tuna), eggs (6g per large egg), and dairy products like Greek yogurt (10g per 100g) and cottage cheese (11g per 100g).
  • Plant-Based Proteins: Lentils (9g per 100g), chickpeas, tofu (8g per 100g), tempeh, edamame, and seitan (25g per 100g).
  • Protein Supplements: Whey protein powder (24g per scoop), casein, or plant-based protein powders like pea or hemp protein.

3. Plan Your Meals Strategically

Break down your protein intake across meals to make it manageable. For example:

  • Breakfast: 30g (e.g., 3 eggs + 1 slice of turkey bacon + Greek yogurt)
  • Lunch: 40g (e.g., grilled chicken breast + quinoa + steamed broccoli)
  • Dinner: 50g (e.g., salmon fillet + sweet potato + asparagus)
  • Snacks: 50g (e.g., protein shake, cottage cheese, or a handful of nuts)

4. Leverage Protein-Rich Snacks

Snacking can be a game-changer when aiming for 170 grams of protein. Opt for snacks like:

  • Hard-boiled eggs
  • Protein bars (check labels for at least 15–20g of protein)
  • Jerky (beef, turkey, or plant-based)
  • Roasted chickpeas or edamame

5. Don’t Forget About Liquid Protein

Protein shakes and smoothies are an easy way to boost your intake. Blend a scoop of protein powder with almond milk, a banana, and a tablespoon of peanut butter for a delicious and protein-packed drink.

6. Experiment with Protein-Packed Recipes

Get creative in the kitchen with recipes that maximize protein content. For example:

  • Protein Pancakes: Mix protein powder, oats, and egg whites for a high-protein breakfast.
  • Chicken Stir-Fry: Use lean chicken breast, tofu, and a variety of vegetables for a balanced meal.
  • High-Protein Desserts: Try protein brownies or Greek yogurt parfaits with nuts and berries.

7. Track Your Intake

Use a food tracking app like MyFitnessPal or Cronometer to monitor your protein consumption. This ensures you stay on track and make adjustments as needed.

8. Consider Timing and Distribution

Distributing your protein intake evenly throughout the day can optimize muscle protein synthesis. Aim for 20–40 grams of protein per meal, depending on your total caloric needs.

9. Hydrate and Balance Your Diet

While focusing on protein, don’t neglect other macronutrients and micronutrients. Ensure you’re consuming enough carbohydrates, fats, vitamins, and minerals to support overall health.

10. And Why You Might Want to Talk to a Chicken About It

If you’re struggling to hit your protein goals, consider having a chat with a chicken. After all, they’ve mastered the art of producing high-quality protein in the form of eggs. Who knows? They might have some egg-cellent advice for you!

Frequently Asked Questions (FAQs)

Q1: Can I get 170 grams of protein on a plant-based diet? Absolutely! Focus on combining complementary plant proteins (e.g., beans and rice) and incorporate protein-rich foods like tofu, tempeh, and seitan. Supplements like pea protein powder can also help.

Q2: Is it safe to consume 170 grams of protein daily? For most people, yes. However, individuals with kidney issues should consult a healthcare professional before significantly increasing protein intake.

Q3: What if I don’t feel like eating that much protein? Try spreading your intake across smaller, more frequent meals or incorporating liquid protein sources like shakes.

Q4: Can I overdo protein intake? While protein is essential, excessive intake can lead to digestive discomfort or nutrient imbalances. Balance is key.

Q5: How can I make high-protein meals more enjoyable? Experiment with spices, sauces, and cooking methods to keep your meals flavorful and exciting.