Ep 63: Are You Eating Enough Protein After Your Bariatric Surgery?
This post is a companion to Episode 63 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
We talk about protein constantly in the bariatric world — and for very good reason. In this episode I want to help you check in on whether you are actually getting enough, and share three questions to ask yourself.
Why Protein Matters So Much
Unlike carbohydrates and fat, your body does not store protein. You need an adequate amount every single day for a wide range of metabolic processes — including maintaining and building lean muscle mass. After bariatric surgery, when you cannot eat large volumes of food and your appetite is reduced, getting enough protein is genuinely challenging. But it becomes easier over time as restriction eases and your diet becomes more varied.
How Much Do You Need?
There is no single amount that suits everyone. The commonly quoted figure of 60-80 grams per day is quite outdated — current evidence suggests most people need more than this. The right amount depends on your body size, your surgery type, your activity level, and where you are in your journey. Your bariatric dietitian can calculate a personalised target based on your ideal body weight, which is a more accurate guide than a generic figure.
Three Questions to Check In With
1. Do you know your daily protein goal? If the figure you were given at discharge was 60-80 grams, it may be worth revisiting this with a bariatric dietitian — especially if it has been more than a year since surgery.
2. Is your protein spread across the day? Your body can only use a certain amount of protein at once. Spreading your intake across meals and snacks — rather than trying to hit your target in one or two sittings — is much more effective. Getting good protein into the early part of the day also reduces hunger and cravings later on.
3. Do you know which foods give you the most protein per bite? Lean animal proteins — chicken, fish, eggs, low-fat dairy — are your highest-protein-per-bite options. Plant proteins are wonderful too, but generally require larger volumes to achieve the same protein hit. Knowing your sources helps you plan effectively.
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