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gym girl intel 💌 Hacks to Up Your Protein
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tips from Girl Gains members
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We know getting enough protein in can feel daunting, especially as a college student with so much on your plate already. In this edition, we are sharing effective hacks to help you increase your daily protein intake.
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Gym Girl Intel is our new newsletter packed with tips from college gym girls, resources to level up your fitness, and advice to help you thrive, both in and out of the gym.
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1️⃣ Start by figuring out your personal protein target, because "eat more protein" isn't a plan, it's a wish.
Use these NASM-backed numbers as your baseline: - Staying active & fit: 0.8–1.0g per pound of bodyweight. A 150 lb person is aiming for about 120–150g/day
- Building muscle: 1.0–1.5g per pound of bodyweight. That same 150 lb person bumps up to 150–225g/day
2️⃣ Once you have your number, divide it across 4–6 meals or snacks throughout the day. Aim for around 20–40g per sitting to really maximize muscle protein synthesis. Spreading it out matters more than most people think!
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Image from SC GIrl Gains Founder, Tiyana
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You don't always need a chicken breast and a meal prep container. Sometimes the move is just a sneaky swap: - Trade sour cream for Greek yogurt (same creamy energy, way more protein)
- Bake cottage cheese into your pizza dough or bagels (you genuinely can't taste it)
- Make a protein latte for your morning coffee fix ☕
Viral Cottage Cheese Pizza Recipe
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The secret weapon nobody talks about? Having the right stuff on hand. When you're running between classes and starving, you're going to grab whatever's closest, so make sure what's closest is actually working for you.
That's why we love our partners at Legendary Foods. Their snacks are built for exactly this with 20g+ protein per snack.
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🎁 Legendary Foods Giveaway: Want to win some goodies? Drop your favorite protein hack in the groupchat and add "coming from the newsletter!" to enter. That's it. :)
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Thank you for reading our newsletter!
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And a reminder we always come back to: balance is everything. Every food group plays a role in fueling your body and your gains. Protein is just the piece most of us aren't getting enough of. 💪🏽
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Want advice? Submit your question. Submitting a question gives you the chance to be featured in our next Gym Girl Intel newsletter. We can't wait to hear from you! 💌
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