Registered Dietitian's Tips for Increasing Protein Intake
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As a dietitian working in tactical and professional sport, protein is one of the most common topics I discuss. Protein plays enormous roles throughout the body including building and maintaining lean muscle tissue and makes up our organs, hair, skin, and nails. But this isn’t all. Protein also impacts pH, fluid balance, nutrient transport, hormone production, digestion, energy production and more.
How Much Protein Do You Actually Need?
While the recommended daily allowance (RDA) suggests 0.27-0.36 grams per pound of body weight, research shows that athletes, active individuals, and women benefit from a higher intake of 0.8-1.2 grams per pound.
More protein means better recovery, lean muscle maintenance, improved body composition, and optimized hormone function.
The Challenge: Hitting Your Protein Goals Without Burnout
Getting enough protein can be tough without a plan, which often results in not eating enough throughout the day, struggling with meal prep fatigue, or growing tired of the same repetitive high-protein meals.
That’s where smart supplementation comes in.
Make Protein Simple: High-Quality, On-the-Go Solutions
While it’s always best to get nutrients from whole foods, the reality of modern life makes that difficult. That’s why I recommend incorporating a high-quality protein powder to help meet your daily needs—without sacrificing taste or convenience.
One scoop of Momentous Whey Protein Isolate or Plant Protein delivers 20 grams of clean, smooth-tasting protein, and is an easy way to hit protein targets post-workout or as a snack.
Research supports at least 30 grams of protein per meal and 15-20 grams per snack for active individuals. Adding a quality protein powder into your routine is an easy way to close the gap.
Variety is the key to consistency, and consistency is the key to results. There are now four new limited-edition whey protein isolate flavors available from Momentous, which makes it easier than ever to hit your daily protein goals with real flavor and no compromise. For a limited time, Whey Protein Isolate is available in the following flavors:
Strawberry
Mint Chocolate
Chocolate Fudge
Spiced Chai
Easy Ways to Hit Your Gram Goals
Here are some simple, delicious ways to boost your protein intake:
Smoothie: My go-to? Frozen wild blueberries, milk for extra protein and electrolytes, peanut butter for healthy fats, a handful of greens, and a scoop of Momentous Whey or Plant Protein. Bonus—I also add my Momentous Creatine for recovery and cognitive support.
Overnight Oats or Chia Pudding: Stir in a scoop of protein powder for a balanced, satisfying breakfast.
Protein Energy Bites: Mix nut butter, oats, honey, protein powder, and dark chocolate chips for an easy grab-and-go snack.
Baked Goods: Add protein powder to pancake batter, waffles, or muffins to supercharge your breakfast.
It’s all about consistency, finding strategies that work for you—and keeping it simple. If you’re frequently on the move, keep Momentous single-serve Protein packs on hand for a quick, effective dose of protein whenever you need it.
Kelsey Bailey, MS RD
Kelsey spent seven and a half years with Special Operations and is currently a consulting Performance Dietitian with the Colorado Rockies, Colorado Avalanche, South Metro Fire Rescue, and Lakewood Police Department. Her special interest areas include optimizing health and performance related to sleep, stress and weight management, and hormone health.
