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Why Protein Is Key to Your Fitness Success

Writer: Matthew DurdinMatthew Durdin
Feb 242 min read

Nutrition coaching at a gym near me in Lakeview, Chicago. Fitness classes, HIIT classes, personal training, powerlifting, and strength training.

Protein is one of the most important nutrients for achieving your fitness goals. Whether you’re looking to build muscle, lose weight, or simply feel your best, getting enough protein in your diet is crucial.

Here’s why protein matters and how you can make it a priority in your meals.



Why Protein Is Important


  1. Builds and Repairs MuscleEvery workout challenges your muscles, and protein helps repair and rebuild them stronger than before.

  2. Supports Weight LossProtein keeps you feeling fuller longer, reducing hunger and curbing cravings, making it easier to stick to your goals.

  3. Boosts RecoveryAfter intense exercise, protein replenishes your body, helping you recover faster and reducing soreness.

  4. Promotes Overall HealthProtein supports immune function, healthy skin, hair, and nails, and helps regulate hormones and enzymes.



How Much Protein Do You Need?


A good rule of thumb is:

  • Active Adults: Aim for 0.8–1.2 grams of protein per pound of body weight.

  • For example, a 150-pound individual should aim for 120–180 grams daily, depending on activity level and goals.



Top Sources of Protein


Animal-Based Options

  • Chicken breast, turkey, lean beef, pork tenderloin

  • Fish (salmon, tuna, cod) and shellfish

  • Eggs and dairy (Greek yogurt, cottage cheese, milk)


Plant-Based Options

  • Tofu, tempeh, and edamame

  • Lentils, chickpeas, and black beans

  • Quinoa, nuts, seeds, and nut butter


Convenient Options

  • Protein powders (whey, casein, or plant-based)

  • Pre-cooked chicken, hard-boiled eggs, or jerky

  • Protein bars with minimal added sugars



When to Eat Protein


  1. Throughout the Day: Spread your protein intake evenly across meals to keep energy levels stable and fuel your muscles.

  2. After Workouts: Have 20–30 grams of protein within an hour after exercise to kickstart recovery.

  3. Before Bed: A slow-digesting protein like casein can support overnight recovery.



Easy Ways to Add More Protein


  • Add a scoop of protein powder to smoothies or oatmeal.

  • Snack on Greek yogurt, a handful of nuts, or a hard-boiled egg.

  • Include a palm-sized portion of protein with every meal.



Prioritizing protein in your diet is a game-changer for your fitness journey. If you’d like more tips on how to incorporate protein or need help finding the right options for your lifestyle, let us know—we’re here to help!


Here’s to stronger muscles and better results!




 
 
 

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