Protein Hacks That Keep Me Elite at 49
EverBold Newsletter: 06/11/25: #getbolder
Hey Crew,
At 200 lbs and 49 years old, I aim for 200g of protein daily—1g per pound of my goal weight—to fuel my grind. From Fage yogurt to Heart & Soil whey shakes and grass-fed burgers, protein’s my edge. Here’s the science behind it, how I hit my target, and hacks to make it work for you, whether you’re chasing a podium or a stronger tomorrow.
Why Protein Is Non-Negotiable
Training for the Games—think heavy lifts, lots of gymnastics, and metcons—tears muscle down. Protein rebuilds it stronger. A 2018 Journal of the International Society of Sports Nutrition study says athletes need 0.7-1g protein per pound of bodyweight to maximize muscle repair. For me at 200 lbs, that’s 200g daily. Science backs it: American Journal of Clinical Nutrition (2020) shows high protein cuts muscle damage, speeding recovery for my 3000-calorie, 2+ hour sessions. Plus, a 2021 Sports Medicine study confirms it keeps my lean mass tight, crucial at 49. Protein’s not just food—it’s performance.
My Protein Playbook
Hitting 200g isn’t easy, but I’ve got a system:
Breakfast & Lunch: Fage 0% fat yogurt, ~20g protein per 7oz serving, twice daily. It’s creamy, versatile, and gut-friendly.
Post-Workout: Heart & Soil Grassfed Whey shake, 30g protein, packed with bioavailable nutrients from grass-fed cows. I add 1-2 raw pasture-raised eggs for extra vitamins and ~6-12g protein.
Dinner: Grass-fed ground beef (75g+ protein in ~10oz), chicken, or fish with shrimp. Burgers are my jam—juicy and satisfying.
Snacks: If I’m short, I’ll grab a hard-boiled egg or beef chips (High Ground) for 10-25g.
I spread it across 4-5 meals, ~30-75g each, per Journal of Nutrition (2019), to keep muscle synthesis firing all day. It’s not fancy, but it works.
The Mental Edge
Hitting 200g takes discipline—same as my 500+ days sober or showing up for training. Some days, I’m stoked for a burger; others, yogurt’s a chore. My mindset? Protein’s my fuel, not a choice. Expecting it to feel hard sometimes (like dragging through a workout) normalizes the grind. That’s how I stay consistent, and it’s why I’m still elite.
Hacks to Hit Your Protein Goals
My tricks make it easier, and I’ve got a few more for you:
Flavor Yogurt Fun: I mix Fage with Orange Crush water flavoring—tastes like a treat, not a task. Not perfect, but it keeps me eating 40g daily.
Egg-Boosted Shakes: Toss 1-2 raw pasture-raised eggs into my Heart & Soil whey shake. Adds ~6-12g protein and nutrients like choline. Blend well, and it’s creamy, not eggy.
Burger Bliss: I love grass-fed burgers—season with creole seasoning, grilled medium. Batch-cook patties for quick 25g protein hits. No buns for me typically.
Pre-Portion Snacks: Keep pre-weighed jerky or cottage cheese (with maple syrup) (10-25g protein) in your gym bag. Stops you from scrambling when hunger hits.
Double Dinner Protein: If I’m behind, I add shrimp to my beef or chicken dinner—4oz gives ~20g. Quick-cook and toss in seasoning for flavor.
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Coaching Takeaway: Make Protein Your Anchor
My five titles weren’t built on perfect days—they came from consistent fuel. Hitting 200g protein daily, even when it’s a grind, keeps me in the game at 49. You don’t need a Games goal to do this. Make protein your non-negotiable, use hacks to ease the load, and watch your strength stack up.
Your Move: Stack Your Protein
Ready to fuel like a champ? Try these:
Track One Day: Log your protein intake today—aim for 0.7-1g per pound of your goal weight. Use an app like MyFitnessPal.
Try a Hack: Flavor your yogurt with a sugar-free flavoring or add an egg to a shake this week—small tweak, big protein boost.
Join the Grind: Train with my Bolder Athlete crew for fueling guidance—3 weeks free at BolderAthlete.com.
I’m powering through for Columbus, one protein-packed meal at a time. What’s your next bite?
Stay Bold,
Jason Grubb
5-Time CrossFit Games Masters Champ
Bolder Athlete Founder
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