The Flex Wheeler Coaching: 3 Simple Rules for Protein Intake

Protein intake has been overcomplicated by countless diet plans and fitness theories. At Flex Wheeler Coaching, we believe in keeping things simple and effective. Follow these three straightforward rules to make sure you’re getting the right amount of protein without overthinking it.

Rule #1: Get 1 Gram Per Pound of Body Weight

For optimal muscle maintenance and growth, aim for 1 gram of protein per pound of body weight. If you're overweight and looking to drop some pounds, use your target bodyweight as your guide instead of your current weight. This ensures you're supporting lean muscle while working towards your goal.

Rule #2: Aim for 50 Grams Per Meal – But Don’t Stress

A simple way to hit your daily protein target is to shoot for 50 grams per meal, spread across three meals. Don’t stress over exact numbers or get lost in the details. Forget the noise from the gym bros debating minor details—just focus on consistently fueling your body.

Rule #3: Spread It Out & Supplement Wisely

Rather than cramming all your protein into one or two meals, spread it out throughout the day. Supplement with protein shakes between meals to make things easier, and always remember your post-workout protein boost to maximize recovery. And yes, let’s clear this up once and for all: protein shakes are food!

The Bottom Line

Following these three simple rules eliminates the guesswork and ensures you’re fueling your body properly. Keep it simple, stay consistent, and trust the process. Let’s get to work!