Protein Hack: How I Hit My Daily Goal Without Even Trying

By Marc Lobliner, IFBB Pro

Let me hit you with a real-life protein tip that works—especially if you're north of 200lbs like me. I put 40g of protein in a shaker bottle and sip it throughout the day like it’s just another drink. That simple shift took the stress out of trying to cram in a massive amount of protein all at once, and honestly, it’s been a game-changer.

Why do I do this?

Because hitting 1 gram of protein per pound of bodyweight per day is non-negotiable if you care about building muscle, maintaining lean mass, improving recovery, and boosting overall health. At 210+ pounds, that’s over 200g of protein I need to get in daily. I don’t always feel like eating 3 pounds of chicken—so this hack keeps me on point.

Why 1g per Pound of Bodyweight?

Let’s talk science. The International Society of Sports Nutrition (ISSN) recommends 1.4–2.0g of protein per kg of bodyweight per day for active individuals, which translates to around 0.64–0.91g per pound. That’s the baseline. But for maximizing muscle hypertrophy, strength gains, and body recomposition, most top-tier athletes and coaches aim for that 1g per pound sweet spot—and many go even higher when cutting.

Position Stand Reference: Jäger et al., 2017 – ISSN Position Stand on Protein “The general body of research supports intakes of 1.4–2.0 g/kg/day for physically active individuals to support metabolic adaptation, repair, remodeling, and protein turnover.”

And the benefits? Let’s break them down:

1.     Increased Muscle Mass & Strength: Protein provides the amino acids needed to repair and build muscle tissue after training. Multiple studies show that higher protein diets support greater fat-free mass gains, especially in resistance-trained athletes.

2.     Greater Satiety & Appetite Control: Protein is the most satiating macronutrient. Spacing protein throughout the day helps you feel fuller longer, which can be a major win for body composition and hunger control.

3.     Improved Recovery Higher protein intake supports reduced muscle soreness, faster tissue repair, and better training adaptation over time.

4.     Supports Fat Loss While Preserving Muscle: Numerous studies demonstrate that during calorie deficits, higher protein intake helps maintain lean mass while promoting fat loss. You don’t want to lose the gains when dieting—this helps prevent that.

5.     Enhanced Thermic Effect of Food (TEF): Protein has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting and utilizing it. That’s free calorie burn.

My Go-To Protein: Ambrosia Planta

Here’s the deal—I don’t do dairy well. Most protein powders leave me bloated, sluggish, or uncomfortable.

That’s why I use Ambrosia Planta. It’s a premium plant-based protein that’s dairy-free, lactose-free, and fortified with essential amino acids, so it mimics the anabolic profile of whey protein—without the bloat.

Smooth taste Digestive ease Complete amino acid profile If you’re struggling to hit your protein intake, or just looking for a clean source you can drink all day long, try this strategy. Keep a shaker with 30–40g of protein near your desk, sip between meals, and stack the gains quietly while everyone else is stressing over chicken breast.

This isn’t a trick. It’s a system.

Fuel up, stay lean, and hit your goals. One sip at a time.