Protein Made Practical: Targets, Timing, and Simple Meals (Part 2)

Welcome back, this is part two of our protein mini-series with Dr Jules Strauss. Part two is the no-nonsense version. Less theory, more ‘do this’. Jules and I turn protein into a simple daily system for busy endurance athletes: how to spread it across the day, why breakfast and lunch are where most people miss easy gains, when shakes are actually useful, and what the truth is about that post-session ‘window

What we cover

• What “1.5-2.0 g per kg” looks like in real food
  Why most people under-do protein at breakfast and over-do it at dinner.
• A simple way to build meals
  “Protein first”, then build the meal around it.
• Make breakfast and lunch count
  Easy upgrades to porridge, yoghurt bowls, eggs, fish tins, and grab-and-go meals.
• Meal prep without becoming a full-time chef
  The “go-to meal” approach and why repetition can be a feature, not a flaw.
• Supplements and quality
  Whole foods first, supplements to top up, and why athletes should look for batch-tested options.
• The post-workout window
  Useful, but not panic stations. Context matters (session length, depletion, and how soon you train again).
• Chocolate milk as a recovery option
  Old-school, practical, and surprisingly effective.
• Who should be cautious with high protein?
  Mainly those with existing kidney issues, who should follow medical guidance.
• Protein and periodisation
  Carbs get periodised. Protein stays foundational.

Five practical takeaways

1. Set your number: know your daily protein target for your body weight and age.
2. Protein at every meal (and snack if needed): stop leaving it all for dinner.
3. Build meals from the protein source first: then add carbs, colour, and flavour around it.
4. Keep it simple: 5-7 repeatable meals beats chaos and good intentions.
5. Prep once, benefit all week: small batch cooking beats daily decision fatigue.

Quote to steal

“Think about building your meal out from the protein source rather than the carbohydrate source.”

J

Listener action

• Pick two high-protein breakfasts you actually enjoy and rotate them for the next 14 days.
• Do a quick audit: are you getting a meaningful protein hit at breakfast and lunch, or are you relying on dinner to save you? Jules - Protein audio_otter_ai

Connect with Dr. Jules Strauss:

• Website: totalendurancenutrition.com
• Instagram: @drjulesstrauss_nutritionist

 

Resources recommended by Jules

Beyond muscle hypertrophy. Why dietary protein is important for endurance athletes

 

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