The Ultimate Guide to Protein for Parents

Hey parents, we all know the struggle of getting kids to eat anything, let alone protein. But here’s the real question: are you getting enough protein?

If your kids aren’t eating enough protein, it might be time to check your own plate. You’ve heard “monkey see, monkey do,” right? Kids don’t always listen to us (shocker), but they do watch and copy what we do. So, let’s talk protein—how much you need, what it does, and where to get it. This is your ultimate guide to protein for parents!

Parents, What Is Protein?

First things first: protein is non-negotiable. You need it to survive, so it’s gotta be a top priority when you’re planning meals.

Our bodies can’t make all the amino acids (the building blocks of protein) on their own. Out of the 20 amino acids, 9 are “essential,” meaning we have to get them from food.

Protein isn’t just for bulking up at the gym—it’s a big deal for your whole body. Here’s what it does:

• Builds and repairs muscle

• Boosts your immune system

• Fuels energy levels

• Sharpens brain function

• Keeps skin, hair, and nails healthy

• Helps digestion

• Balances hormones

See? Way more than just looking good—it’s about feeling good and staying healthy.

Picture this: you get home from work, your kids sprint toward you, hyped to play. But you’re wiped out—zero energy, feeling weak, and just want to crash. Sound familiar? That could be a sign you’re not getting enough protein (or maybe sleep, but let’s focus on food for now). You might think, “I eat plenty of protein!” But do you, really?

Parents, Are You Eating Enough Protein?

Let’s cut to the chase: most people—including parents—don’t eat enough protein. So, how much should you aim for daily?

Here’s a simple formula: take your target body weight (TBW) and multiply it by 0.7 to 1.0. Say you weigh 200 lbs but want to get to 180 lbs—use 180 lbs like this:

• 0.7 x 180 = 126g

• 1.0 x 180 = 180g

Your daily protein goal? 126-180g. If you’re trying to lose weight, aim for the higher end to protect your muscle while cutting calories. Want to build muscle? Eat a slight calorie surplus (150-300 extra calories) and hit that protein range.

After calories, protein’s the #1 thing to track. But does when you eat it or how much at once matter? Let’s dig in.

Parents, Does Protein Timing & Distribution Matter?

I get these questions a lot: “When’s the best time to eat protein?” and “How much can my body handle in one sitting?”

Here’s the deal: the total protein you eat daily matters most. Eating some around your workout can help, but only because it adds to your daily goal—not because there’s a magic window. You’re fine waiting a couple hours post-workout to chow down.

And that old myth about your body only using 30g of protein at a time? Total nonsense. Recent studies show your body can handle 100g in one go—no waste, all used. That said, eating 100g at once might leave your stomach groaning, so think about how it’ll feel digestion-wise.

Parents, What’s the Best Type of Protein to Eat?

Keep it simple: eat what you like and can stick with. For beef, go lean—like 90/10 or 93/7 cuts.

Here’s a solid list of protein-packed foods:

•Cottage cheese

• Greek yogurt

• Lean beef

• Chicken

• Pork

• Fish

• Tofu

• Milk

•Eggs

Mix it up, try new recipes—tons of options here! Notice nuts and peanut butter didn’t make the cut? Yeah, I know, bummer. They’re mostly fat, not protein, so they don’t count as heavy hitters. Veggies and grains have some protein, but not enough to lean on compared to this list.

Parents, Protein Is Essential (For You and Your Kids)

Here’s the final nugget in this ultimate protein guide: your kids are watching. They might ignore your lectures (eye roll), but they mimic your habits. If your eating sucks—especially protein-wise—chances are theirs does too.

Lead by example. Show them how to eat well, and if you can, explain why certain foods rock—without obsessing over looks. Focus on the good stuff: food gives us energy, makes us stronger, sharper, and happier. For the not-so-great stuff, keep it real: too much can make us feel sick, grumpy, or sluggish.

We’ve got a job to shift kids away from body-image fitness vibes and toward a healthier mindset. You’re the role model here! I have written a blog couple years ago about this topic, Your Kids Are Watching. Go check it out.

Thanks for reading, parents! Got questions? Hit me up at cory@caruthersfitness.com.