Welcome to Week 3! With balanced eating and portion control now a habit, we’re going to dive deeper into one of the most important macronutrients for health and fitness: protein. Protein is essential for muscle preservation, recovery, and even fat loss. This week, I’ll guide you through protein timing, quality, and the practical steps to optimise your intake for the best results. If you’re getting in at least three sessions per week, particularly if they’re strength training classes you’ll want to be sure to be on top of this for optimal recovery and performance.
1. Why Protein Matters for Your Goals
Whether you’re aiming to lose fat, maintain muscle, or simply feel stronger, protein is your best friend. It helps repair and rebuild muscle tissue, keeping you lean and active. During fat loss, adequate protein also prevents your body from breaking down muscle for energy, which can slow down your metabolism.
Aim for a daily intake of 1.6–2.2 grams of protein per kilogram of body weight. This amount supports both muscle maintenance and growth, giving your body what it needs to recover from workouts and stay strong.
2. Timing Protein for Maximum Benefit
To get the most out of your protein, try to spread it evenly across meals rather than having it all at once. Ideally, aim for 20–30 grams per meal, which allows your body to use the protein more efficiently for muscle repair and maintenance.
Here’s a simple approach:
- Breakfast: Greek yogurt, eggs, or a protein smoothie.
- Lunch: Chicken or tofu in a salad or wrap.
- Dinner: Fish or lean beef with veggies and whole grains.
- Snacks: Cottage cheese, protein shake, or boiled eggs.
This consistency helps keep your body in a state of muscle-building and repair throughout the day.
3. Quality Sources of Protein
Not all proteins are created equal. High-quality proteins contain all essential amino acids, making them more effective for muscle repair and growth. Here are some examples:
- Animal Sources: Chicken, fish, lean beef, eggs, Greek yogurt, and dairy.
- Plant-Based Sources: Tofu, tempeh, edamame, lentils, chickpeas, and high-quality plant protein powders.
For vegetarians or those who eat mostly plant-based, combining protein sources (like rice and beans) can provide a complete amino acid profile.
4. Protein Timing Around Workouts
To support recovery, try to have a protein-rich meal or snack within a couple of hours post-workout. Combine it with some complex carbs, which replenish glycogen and boost recovery. This approach maximises the repair and rebuilding phase after exercise, keeping you ready for your next session.
Examples:
- Protein shake with a banana
- Cottage cheese with fruit
- Turkey wrap with whole-grain tortilla
Yes, we sell Protein. Firstly, we always recommend a ‘real’ food source form of protein of a supplement. However, we all know that can sometimes be hard. Protein shakes can we super handy and we stock high quality TrueProtein powder and Creatine here at the studio. You can grab 1Kg for $75 and it’s a super, tasty and quick way to get your protein in within the optimal post workout window.
Week 3 Summary: Optimising Protein for Results
Protein timing and quality are powerful tools for reaching your fitness goals. By distributing protein throughout the day and focusing on high-quality sources, you’ll support muscle growth, boost recovery, and prevent muscle loss. Next week, we’ll round out our program with smart carbohydrate choices, energy balance, and mindful eating for a sustainable approach to health.