Why Protein is the #1 Thing You Need When You Start Working Out especially Strength Training over 30 years old

Why protein is the first nutrition change you should make when starting your workout routine

We know you’re committed to achieving awesome results and making the most out of every workout. One of the biggest keys to unlocking your potential is ensuring you get enough protein. Let’s dive into why protein is crucial and how you can make sure you’re getting enough.

Why Protein Matters

When you hit the gym, you’re breaking down muscle fibers. Protein is the building block your body uses to repair and grow those muscles. This process, known as muscle protein synthesis, is essential for increasing muscle mass, strength, and overall fitness.

Benefits of Protein:

  • Muscle Repair and Growth: Helps rebuild and strengthen muscles post-workout.
  • Satiety and Weight Management: Keeps you feeling full longer, helping with weight control.
  • Improved Recovery: Reduces muscle soreness and speeds up recovery time.
  • Overall Health: Supports immune function, hormone production, and other bodily processes.

How Much Protein Do You Need?

For optimal results, aim for 0.8-1g of protein per pound of body weight. Here’s what that looks like:

  • 150lb woman: 120-150g of protein per day
  • 200lb man: 160-200g of protein per day

Download our Free 5 DAYS of Protein Recipe EBOOK

What Does That Look Like in a Day?

To hit those protein targets, here’s a sample meal plan:

Without Protein Supplement:

Breakfast:

  • 3 scrambled eggs (18g)
  • Greek yogurt with berries (15g)

Lunch:

  • Grilled chicken breast (30g)
  • Quinoa salad with chickpeas (15g)

Snack:

  • Almonds (6g)

Dinner:

  • Salmon fillet (25g)
  • Steamed broccoli (4g)
  • Sweet potato (2g)

Total for 150lb woman: 115g (needs more) Total for 200lb man: 115g (needs more)

With Protein Supplement:

Breakfast:

  • 3 scrambled eggs (18g)
  • Protein shake with natural sweetener (25g)

Lunch:

  • Grilled chicken breast (30g)
  • Quinoa salad with chickpeas (15g)

Snack:

  • Almonds (6g)
  • Greek yogurt (10g)

Dinner:

  • Salmon fillet (25g)
  • Steamed broccoli (4g)
  • Sweet potato (2g)

Total for 150lb woman: 135g (good) Total for 200lb man: 135g (add another shake or protein-rich snack)

Why Supplement with Protein Powder?

While it’s great to get protein from whole foods, sometimes it’s tough to hit your target through diet alone. This is where protein powder comes in handy.

Tips for Choosing Protein Powder:

  • Look for naturally sweetened options: Avoid unnecessary sugars.
  • Check the ingredients: Aim for minimal additives.
  • Go for quality: Choose reputable brands with high-quality protein sources.

Wrap-Up

Protein is your best friend on your fitness journey. It supports muscle repair and growth, helps with recovery, and keeps you on track with your goals. If you can’t hit your targets with food alone, don’t hesitate to add a quality protein supplement to your diet.

Why Proteincover