Before I started this project, I kept hearing the same advice from trainers and nutrition-minded folks:
“You’re probably not getting enough protein.”
At first, I brushed it off. I figured I was doing okay — eating a pretty decent diet, hitting the gym regularly, staying active. But the more I looked into it, the more I realized: they were right.
And that’s when I learned about the protein gap.
So… What Is the Protein Gap?
The protein gap is the difference between how much protein your body actually needs (especially for things like building or maintaining lean muscle)… and how much you’re really getting in a day.
Most experts recommend around 0.7–1 gram of protein per pound of bodyweight for muscle growth or maintenance — particularly if you’re over 40 and trying to stay strong, lean, and energized.
So if you weigh 180 pounds, your target might be around 150–180 grams of protein per day.
Once I did the math, I realized I was way under. Like… 80 to 100 grams under. That’s a major gap — and I was trying to build muscle on half a tank.
Why It Matters
Protein isn’t just for bodybuilders. It’s the fuel your body uses to:
- Build and maintain lean muscle
- Recover after workouts
- Boost your metabolism
- Help you stay full and focused throughout the day
When your intake is too low, your body doesn’t have the tools it needs to rebuild — which means you can lift all day and still not see results.
How I’m Closing the Gap
I started small — adding one protein shake a day, switching out snacks, and keeping bars or protein crisps in my bag for easy wins. I also eat things like cottage cheese, eggs, chicken breasts and tuna. Overall, I’ve learned to be more intentional with how I plan my protein.
Now, I’m hitting closer to my target most days, and I actually feel the difference: more strength, better recovery, and more energy throughout the day.
Want to Start Closing Your Own Gap?
If you’re curious about how to figure out your protein number or want a few easy wins to get started, I put together a simple guide and challenge:
👉 Download the Protein Gap Starter Guide – It’s Free
5 simple ways to add 50g of protein to your day — no crazy diet required.
Still learning, still lifting —
Jason Price
Founder, The Protein Gap Project