How I Boost My Protein Intake as a Busy Mom and PT

Getting enough protein is essential for everyone, but it becomes especially important if you are recovering from an injury, trying to lose weight, building strength or balance, or simply aiming to stay active and age well.

Protein is not just a fitness nutrient. It is the raw material your body uses to repair tissue, rebuild muscle, support your immune system, and maintain strength. And the truth is, most people do not come close to meeting their daily needs.

Why Protein Is So Important

1. Injury Recovery When your body is healing from a musculoskeletal injury, it requires more protein than usual. Protein provides the building blocks your tissues use to repair damaged muscle, tendon, and ligament fibers. Without enough of it, recovery is slower and less complete.

2. Weight Loss Without Losing Muscle When you cut calories to lose weight, it’s inevitable that you lose both fat and muscle. Higher protein intake helps protect your muscle mass during calorie restriction, making weight loss healthier and more sustainable.

This same principle applies if you’re using weight-loss medications such as GLP-1 agonists (e.g., Wegovy, Ozempic, Zepbound). These medications naturally reduce appetite and lower overall calorie intake, which increases the risk of muscle loss if protein consumption isn’t high enough. Prioritizing adequate protein helps preserve lean muscle while still supporting your weight-loss goals.

3. Improving Strength & Balance If you’re exercising with the goal of getting stronger, improving balance, or preventing falls, dietary protein becomes crucial. Your body can’t build new muscle effectively if you’re not giving it the raw materials it needs.

4. Healthy Aging As we age, muscle loss becomes more common. This process is called sarcopenia. Increasing your protein intake helps slow this decline and supports better strength, steadier balance, and long-term independence. Even small increases in strength can significantly reduce fall risk and improve daily function.

How Much Protein Do You Actually Need?

Your ideal intake depends on your age, activity level, health status, and goals. Always check with your medical doctor or a registered dietitian for personalized guidance. However, based on recommendations from National Athletic Trainer's Association, journal of Nutrients, and American College of Sports Medicine, most people can assume that a target between 1.2 and 2.0 grams per kilogram of body weight is optimal.

For example, a person who weighs 150 lbs who is looking to consume 2.0 grams of protein per kilogram of body weight needs roughly 135 grams of protein per day.

You can calculate your own protein needs with this equation:

(Body weight in pounds ÷ 2.2 pound per kilogram) x (grams of protein per kilogram of body weight) = total grams of protein per day

This amount supports healing, reduces age-related muscle loss, and maximizes the benefits of your exercise routine.

My Favorite Protein Hacks:

Here are a few simple strategies I personally use to increase daily protein intake without much effort.

Add bone broth to rice instead of water Rice is practically a food group in my house with two young kids. Adding powdered bone broth turns it from a low-protein carbohydrate into a nutrient-dense side. I like Naked Bone Broth because it is shelf stable, has 21 grams of protein per serving, and contains only two ingredients. I mix two scoops into the cooking water and prepare the rice normally. This also adds a ton of important amino acids.
Snack on edamame One cup contains about 17 grams of protein, and it is incredibly easy to prepare. I keep frozen bags on hand and boil a portion for a few minutes whenever I need a quick, nutritious snack.
Add bone broth powder to soup, plus protein noodles I do not enjoy bone broth on its own, but adding the powder to an existing broth works well. Pair it with Momofuku noodles, which add an extra 10 grams of protein per serving. Add edamame or a soft-boiled egg for an even bigger protein boost.
Choose cottage cheese or high-protein yogurt Good Culture low-fat cottage cheese has about 18 grams of protein per serving. High-protein Chobani yogurts offer about 20 grams per cup and taste great. Both make easy breakfasts or snacks.
Try Slate Protein Coffee I stick to my espresso, but my brother-in-law swears by Slate, especially the Mocha Latte flavor. If you enjoy flavored coffee drinks, this can be an easy way to add protein earlier in the day.
Use protein powder Protein powder is the simplest way to add a large amount of protein quickly. Sometimes I shake a scoop with almond milk. Other times I blend almond milk, chocolate protein powder, a banana, and ice for a dessert-like shake. Transparent Labs is my personal favorite because of minimal ingredients and lack of artificial sweeteners.

Protein Content of Common Foods

Here is a quick reference list to help you plan meals:

Chicken breast: ~40 grams per chicken breast
Salmon: ~40 grams per half of a fillet
White Fish: ~40 grams per fillet
Shrimp: ~15 grams per 12 medium-sized shrimp
Eggs: 6 grams per egg or ~3 grams per egg white
Black Beans: ~7 grams per ½ cup
Chickpeas: ~6 grams per ½ cup
Super-Firm Tofu: ~14 grams per ½ cup
Cheese: ~6 grams per ounce

Most people need more protein than they realize to support strength, healing, and long-term musculoskeletal health. Small changes add up—so start with one or two simple strategies and build from there. Your muscles, bones, and future self will thank you.

If you'd like to read more about the importance of protein, check out this other blog post I wrote: Protein and Injury Recovery - How Much Do You Really Need?

Have any questions, feel free to email me directly! lisa@tula.nyc

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