January 14, 2026

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

49 minutes

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

Set your number: know your daily protein target for your body weight and age.

Protein at every meal (and snack if needed): stop leaving it all for dinner.

Build meals from the protein source first: then add carbs, colour, and flavour around it.

Keep it simple: 5-7 repeatable meals beats chaos and good intentions.

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.”

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

Join the SWAT Inner Circle

And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION

Connect with me HERE:

https://linktr.ee/simonward

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

Email: [email protected]

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

💬 Got an awkward question for Simon? Send it to [email protected] and you might just hear it on a future episode!

...more

View all episodes

By Simon Ward

4.5

2323 ratings