do you eat enough protein?

Protein is the secret to a supercharged metabolism because protein BUILDS and FEEDS muscle.

Lean muscle is responsible for a strong sexy posture and lean muscle burns 3 times as many calories at rest as fat does. 

This means that the more lean muscle you have the more calories you burn…

If you want to get or stay lean you MUST make protein a priority. Here are 3 ways to do this every single day: 

Step 1. Set a protein GOAL

In order to set a protein goal, you first need to figure out what your current activity level is/will be when you start an exercise routine. The RDA (recommended daily allowance) for adults is 0.8g/kg body weight. That is just a baseline measure and will not be enough protein to gain muscle mass. Let’s say you are moderately active and want to gain muscle. You will need to eat anywhere from 1.2-2.2 g/kg bodyweight depending on specific activity level and how much muscle you want to gain. So, for example, if you currently weigh 90 kg and you want to gain some muscle mass as a non-athlete exercising individual, you should be aiming for anywhere from 108-198 g protein/day. 

Step 2. Prioritize protein

When deciding where to use your calories in a day make sure you always prioritize protein these means every single meal should include a high-quality lean protein — pick your protein first then look at your remaining calories for fat and carbohydrates. 

This will not only make sure that you are accomplishing your goal of gaining muscle, but also help you to feel fuller longer and crush those cravings!

Step 3. Cook and bake with it 

Now if you follow step two you know that every meal should have protein as the priority… but there is one thing you may not have thought of.

Make your desserts protein rich! A good nutrition program plans for sweets and this is no different! Try adding protein powder to some of your baked goods, it will make them filling and satisfying. 

Don’t forget that a challenging and consistent exercise plan is half of the equation when it comes to losing weight, getting fit and feeling great! That’s where I come in…

I would love to be your fitness coach. Together we will get you to your goals with my results-driven method. 

Simply call or email me today to set up your first workout.

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