Sweet friend,
We are so proud of all your hard work in the studio! You are finishing summer strong! Are you fueling your body with the best foods before and after your workouts? Your nutrition plan is vital in your transformation. Protein is so important to consume, especially after your workout! Goal is to attain 15-20 grams protein within 30-45 minutes of your workout.
Protein is crucial building block of life. The primary role of protein is to help promote physical energy in the body. Protein is responsible for many processes in your body, not just one single function. One of its main roles is to act as a structural component of cells and tissues. Without adequate protein in your diet, your cells and tissues would not be able to function. Protein helps rebuild muscle and can aid in weight loss. Finally, proteins keep your immune system strong, transport and store nutrients and can act as an energy source. Collectively, these functions make protein one of the most important nutrients for your health.
High Protein Salmon Recipe
Protein Notes
Nutritionists advise eating 1.1 g of protein daily for every 2.2 pounds of body weight. (Take your body weight and divide by 2- is a great estimate of grams of protein per day - if you are exercising add 15-20 grams) If you would like us to help you determine the number of grams you need daily, email us here. Age, height, weight, and exercise factors into each persons protein goal.
Adults in the U.S. are encouraged to get 20% - 35% of their day's calories from higher protein foods. Check out My Fitness Pal to see how many grams you are getting daily.
Ways to add protein into your diet:
A small 3-ounce piece of meat/fish has about 21 grams of protein.
One 8-ounce container of yogurt has about 11-15 grams of protein.
One cup of milk has 8 grams of protein. Soy Milk also has 7-10 grams per serving.
One cup of dry beans has about 16 grams of protein.
One egg contains 6 grams of protein.
We recommend getting your protein from foods first, but if you are on the go see some recommended Protein bars below.
Protein Bars
The amount of protein you consume plays a huge rule in your transformation process! Some of the best protein-rich foods to eat are eggs, legumes, lean organic meat, greek yogurt, and nuts. Protein from real food sources are the best kind to eat but we all know that busy schedules can keep us from being able to eat those foods all the time! A great alternative for protein when you are on the go are protein bars. Check out our favorite protein bars! We would love to know if you have another one you like. Please share it with us here!
1. RX Bar
12 grams of protein
15 grams of sugar (from dates) and 0 grams of added sugars
5 grams of fiber
9 grams of fat, 0 grams of trans-fat
2. KIND Protein Bars
12 grams of protein
8 grams of sugar (6 grams added)
5 grams of fiber
18 grams of fat, 0 grams of trans-fat
3. Zing Bars
10 grams of protein from peanut flour and soy protein
9 grams of sugar
7 grams of fiber
10 grams of fat, 0 grams of trans-fat
4. Garden of Life High Protein Weight Loss
Recommended by Lea Wallace
14 grams of protein
9 grams of fiber
Protein from Plants
Integrative Health Coach Lea Wallace recommends getting protein from plants! Fill your plate with a rainbow of colors.
Summer Transformation Challenge
Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today- it’s never too late!
Check the TransFit app for an updated summer/Fall 2022 schedule!
We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon, Free People, and Split 59. We have exclusive markdown this week. We are thankful to offer amazing merchandise in Five Points at TransFit!
