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 workouts? Your nutrition plan is vital in your transformation. Protein is so important to consume, especially after your workout! The goal is to eat 15-20 grams of protein within 30-45 minutes of your workout.
Protein is the 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 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 could not function. Protein helps rebuild muscle and can aid in weight loss. Finally, proteins keep your immune system strong, transport and store nutrients, and can be energy sources. Collectively, these functions make protein one of the most essential nutrients for your health.
Check out this delicious High Protein Salmon Recipe below:
Here are more facts about protein:
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.
If you’re looking to add more protein to your diet, here are some easy ways to up your protein intake:
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 role 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: 14 grams of protein, 9 grams of fiber.
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!
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
