Why you may be falling short on protein

G'day Legend,

One of my favorite early kitchen tasks was breaking down whole chickens or filleting fish. The magic wasn’t just in the prime cuts—but in using the bones and trimmings to add depth to the dish. It taught me: the best results come from using the whole thing. Which brings me to today’s topic—how much protein can your body actually use in one sitting, and is the rest just going to waste? Lets dive in…

In this weeks Newsletter (5 min read)

⏰ How much protein your body can actually use at one time

🤓 What science says about “the 30g myth”

🍛 One of my favorite high-protein recipes

🥩 A quick list of protein-rich foods and their macros

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The Protein Question That Always Comes Up

I was at a dinner last night for a new product launch with one of my longest-standing brand partners. As we were chatting with media, someone asked what nutrition trend is still dominating—and no surprise: it’s protein.

Not because it’s flashy. Because it’s measurable.

It’s a daily number people can stick to. It’s consistent across foods—unlike carbs and fats which fluctuate wildly depending on marketing or processing. For a lot of people (especially women aiming for strength or function), protein’s become the anchor.

Even my friend Ian Fonz in Austin says protein is the only metric he tracks for performance. And I get it. It’s easy to digest—literally and figuratively.

So… how much should you have at one time?

You’ve heard me say this before: Aim for 1.6–2.2g of protein per kilogram of bodyweight per day. That’s the performance range. For someone who’s 80kg, that’s roughly 130–175g daily. Let’s call it 144g for the middle ground. Now split that across 4 meals (including one shake)—that’s 36g per meal. Here’s where people get tripped up…

Research shows that around 25–30g of high-quality protein is enough to maximize muscle protein synthesis (MPS) in most people. One well-cited study even found that 20–25g post-workout was sufficient to stimulate MPS, with no added benefit from doubling the dose. Of course, that number can shift slightly based on factors like body weight, age, and training status—but for most, the sweet spot sits right around there.

So if you’re eating 35–40g in a meal, is the rest just going to waste? That’s where it gets interesting

It’s not wasted. It’s reassigned.

Your body isn’t a one-trick kitchen. It runs a whole operation.

• It uses protein to make enzymes and hormones

• It supports your immune system

• It rebuilds skin, hair, nails, and connective tissue

• It even plays a role in gut lining repair and neurotransmitter production

That extra 6g or so per meal? It’s like the chicken bones in a broth—it fuels the stuff behind the scenes. So no, 40g of protein in a meal isn’t “too much.” It’s actually right in range for real-life eating and real-life recovery.

🔪 What a Chef Knows About Protein

When you work in a kitchen, you learn to use the whole animal—not just the part that ends up on the plate. The same mindset applies to nutrition. Use the whole input. Understand its many purposes. Respect it. That’s why I never sweat hitting 35–40g in a sitting. You’re not just feeding your muscles. You’re feeding the systems that support those muscles.

Recipe: 5 Spice Salmon with Bok Choy Click HERE

Big fan of how easy this one is… just another way to next level an easy dinner!

Calories: 470 I Protein: 25g I Carbs: 42g I Fat 18g

📝 Quick Reminder: Protein Sources & Macros

Here’s a mini cheat sheet of protein-rich foods and their rough protein amounts per 100g (≈ 3.5 oz) :

• Chicken breast – 31g

• Salmon – 25g

• Eggs – 6g each

• Greek yogurt (2%) – 10g per 100g

• Lentils (cooked) – 9g

• Tofu – 8g

• Whey protein – 20–25g per scoop

Keep it varied. Keep it balanced. And keep fueling like a legend.

Quick Notes

🍳 I expect to see some one handed egg cracking after yesterday’s instagram reel! if you missed it click HERE

📺 Big week for the team! We have two new projects to share shortly… and they are the product of doing the little things right over years of consistency (we also got called up to speak at Youtube in front of the worlds biggest CMO’s!

🏃🏻‍♂️ If you are doing Toronto Hyrox… let me know if you are interested in a shake out!

#EatGoodFeelGood

DC