PORK!
The Protein Edition.
Most frequently asked question: how much protein should I be eating in a day? This will vary depending on your weight goals, your training regime, and how much lean muscle mass you have: So I cannot just straight up tell you how many grams of protein you should be eating, day in, day out. If you by chance train at the Athlete Factory we will gladly fat test you and then give you your ratio of carbs:protein:fat you need to obtain/maintain your goals. 
Dr. Michael Colgan breaks down protein intake into 3 categories (however, it does vary depending on the intensity/volume of your training and your lean muscle mass): Bodybuilding athlete–should consume 2g of protein per kilogram of bodyweight per day; Speed athlete—should consume 1.7g per kilogram of bodyweight per day; Endurance athlete—should consume 1.4g of protein per kilogram of body weight per day.
Simple right?…..riiiiight…
Here’s an example:
If you’re a 200lbs male training a couple of times a week, playing a recreational sport looking to maintain your lean muscle mass (so not looking to put on weight or cut muscle) then you should be looking to consume 154.55 grams of protein per day. Split that into 5 meals per day = 31 grams of protein per meal.
{To convert your weight from pounds (lbs) to kilograms (kgs) divide your lbs by 2.2. Ex. 200lbs/2.2=90.9kgs.}
Some of you may know exactly what that looks like, you are probably an elite athlete that has been training and monitoring things closely, you may also be a fitness model/bodybuilder where every single gram has been accounted for.
But for most, 31 grams of protein is some intangible number ill represented by a food source. So here are a couple examples:
- Chicken: 3.6oz = 31 grams (slightly larger than a deck of cards)
- Sirloin: 3.0oz
- Shrimp: 4.8oz
- Pork Loin: 3.8oz
- Canned Tuna: 4.3oz
- Eggs: 8.6oz
- Kidney Beans: 18.2oz
The best, most accurate thing to do is to get a food scale and measure out your most-often consumed foods a couple of times. Once you get a clear vision of what 3.6ozs of chicken or 3.8ozs of pork loin looks like you can be quite savvy and just ‘eyeball’ your daily meals, decreasing the time and effort you put into each meal. However, if the scale doesn’t reflect what your nutrition goals were, then maybe your ‘eyeballing’ needs some work. Monitor it, and you’ll be fine.
