When you attack, you can also put a tech behind it also. I use Ryu, if I want to walk up and crouch medium punch somebody, I’ll do it with the throw buttons. If the get to throw me first I tech it. It’s not perfect, but every little bit helps throughout the match.
Also, when in throw range or close to it, you should always have the idea to either throw or beat a throw as throws are typically faster than normals to begin with anyway. (I know that sentence is wrong, I’m too tired…)