The Protein Myth: You're Probably Eating Half of What You Need

Health Canada's Recommended Dietary Allowance for protein is 0.8g per kg of body weight per day. For a 77kg (170 lb) person, that's 62g of protein. This is the minimum to prevent deficiency. Not the optimal amount for: - Building muscle - Preserving muscle during fat loss - Recovery from exercise - Satiety (feeling full) The research (from McMaster University in Hamilton, Ontario — right here in Canada!) is clear: active individuals need 1.6-2.2g per kg per day for optimal results. For our 170 lb person: 140-170g protein per day. That's 2-3x the RDA.

Tier 1 — Complete proteins, highest bioavailability: - Chicken breast (43g per 150g serving) — $6-8/kg at Costco - Eggs (12g per 2 large) — $4-5/dozen at No Frills - Greek yogurt (15g per 175g) — Look for Skyr or Oikos - Whey protein (25g per scoop) — Canadian Protein or Rivalus brands - Salmon (34g per 150g) — Wild Pacific from Loblaws Tier 2 — Good sources: - Ground turkey (34g per 150g) - Cottage cheese (14g per 125g) - Canned tuna (28g per 120g can) - Tofu firm (14g per 150g) — Great for plant-based - Lentils (18g per cup cooked) — Cheap, Canadian-grown Budget tip: Eggs + chicken breast + whey protein can hit 170g/day for under $8. You don't need expensive supplements or boutique protein sources.

Breakfast: 3 eggs scrambled + Greek yogurt (27g + 15g = 42g) Lunch: Chicken breast with rice and vegetables (43g) Snack: Protein shake with banana (25g) Dinner: Salmon with sweet potato and salad (34g) Evening: Cottage cheese (14g) + almonds (6g = 20g) Total: 164g protein — close enough. No exotic foods, no $50 supplements. The key habit: Protein at every meal. Not "I'll eat a giant chicken dinner to catch up." Spread it across 4-5 meals for optimal muscle protein synthesis.

Most people think they eat "enough protein." Data from FIXIT users shows the average person's first week of tracking reveals they're at 60-70% of their target. The gap is usually: - Breakfast (often carb-heavy: toast, cereal, no protein) - Snacks (granola bars, fruit — low protein) - Underestimating portions FIXIT's food logger shows you exactly where you stand. The daily checklist says "Eat 125g more protein" or "Protein target hit ✓" — no guessing. You don't need to track forever. But you need to track long enough to recalibrate your instincts. 30 days of tracking builds habits that last years. Start logging. Your muscles will thank you.