Protein is one of the most talked about nutrients in sports nutrition, and for good reason. It plays a key role in muscle repair, recovery, and helping your body adapt to training. But one of the biggest questions I get is: “Am I eating enough?”

Let’s simplify it!

Why protein matters for athletes.

Every workout creates small amounts of muscle breakdown. That’s totally normal! The protein in your diet steps in to help repair and rebuild that muscle so you can come back stronger, recover faster, and stay consistent with your training.

But here’s the key: it’s not just how much protein you eat, it’s how you space it out throughout the day. I touched on this in one of my Q&A podcast episodes!

How much protein do athletes actually need?

Most high school athletes need protein at every meal and snack, not just at dinner.

A simple way to think about it:

• Meals: Aim for a palm sized portion of protein. Which is roughly 25 to 30 grams of protein.

• Snacks: Include a smaller protein source to support recovery and keep energy steady. Aiming for 5 to 20 grams of protein.

What does a “palm-sized” protein portion look like?

This can vary based on your hand size, but here are some easy examples:

• 3 to 4 oz beef, chicken, turkey, or fish

• 3 to 4 eggs

• 1.5 to 2 cups Greek yogurt

• 1 cup cottage cheese

• 1 scoop protein powder

Why spacing protein matters

Your body can only use so much protein at once. Spreading it out helps:

• Support muscle repair throughout the day

• Improve recovery between practices

• Keep energy levels more stable

Instead of loading up at dinner, aim to include protein with each meal and most snacks!

Easy ways to add protein (without overthinking it)

• Breakfast: Add eggs, yogurt, or milk to breakfast

• Lunch: Make a roast beef or turkey sandwich with a side of hummus and veggies and trail mix

• Snacks: string cheese, jerky, yogurt, nuts, dried edamame. Check out a few of my favorite snacks here!

• Dinner: Salmon, beef, tofu, beans, or chicken

Do you need protein powders?

Not necessarily. Foods can meet most of your protein needs. Protein powders can be convenient, but they shouldn’t replace meals. If you use a protein powder, shake, or bar I typically recommend keeping them to once per day max.

The bottom line

Protein doesn’t need to be complicated. Focus on consistent portions throughout the day, not just one big serving at night.

Fueling your body well helps you recover faster, train harder, and perform your best.

Want help building meals and snacks that actually fit your schedule? Join the Academy to access my on demand content - recipes, fueling guides, and videos breaking down a simple fueling plan. Plus, you will have access to the community where you can ask me questions anytime! Learn more here!