Powered with Protein
Have you met your performance goals? Whether your movement is barre, cycling, powerlifting, or running, fueling your body properly is essential. First and foremost, your body needs enough energy to train, perform, and recover. Only then can protein step in to help repair and build muscle.
All About Protein
Protein is one of the three macronutrients and is well-known for its role in muscle growth and contraction, but it does far more. Proteins also act as:
- Antibodies to fight infection
- Enzymes to support chemical reactions, such as digestion
- Hormones to regulate metabolism, temperature, and other vital functions
- Hemoglobin to carry oxygen from your lungs throughout your body
Additionally, protein slows digestion, increasing satiety and keeping you fuller for longer.
Protein Sources: Animal vs. Plant-Based
While many foods contain some protein, the most concentrated sources fall into two main categories:
Animal Proteins (Complete Proteins)
- Poultry
- Beef
- Fish
- Ham
- Pork
- Eggs
- Yogurt
- Cheese
- Milk
These contain all essential amino acids your body can’t produce on its own.
Plant-Based Proteins (Often Incomplete)
- Nuts & Nut Butter
- Tofu
- Beans
- Tempeh
- Edamame
- Peas
- Lentils
Plant-based proteins often lack one or more essential amino acids. To form a complete protein, combine complementary sources—for example:
Peanut Butter + Toast or Rice + Beans.
Am I Getting Enough Protein?
Ask yourself the following:
✅ True or False: I eat a source of protein 2–3 times a day, including meals and snacks.
✅ True or False: I eat mostly animal sources of protein.
✅ True or False: I’m vegetarian and actively seek out plant-based protein.
If you answered “false” more often than not, consider incorporating more protein into your daily routine—or consult a Registered Dietitian for personalized support.
🔑 Reminder: More protein isn’t always better. Aim for balance using the Plate Method:
- ½ plate fruits/vegetables
- ¼ plate protein
- ¼ plate carbohydrates
Try Food First
Recent studies show that muscle protein synthesis (muscle growth) is 25% higher when protein is consumed steadily throughout the day versus just one large, protein-heavy meal.
Best practice: Eat protein 30–45 minutes after a workout, paired with a carb.
Post-Workout Snack Ideas
- Sunflower Seed Butter + Graham Crackers
- Chocolate Milk
- Turkey + Tortilla Wrap
- Grapes + Cheddar Cheese
When to Supplement
Sometimes your goals or lifestyle call for additional protein—this is where supplements come in. Just remember:
Supplements fill nutritional gaps, not replace meals.
Protein Powder Options
- Whey Protein
✅ Complete protein
✅ Easy to digest
✅ Great for recovery - Soy Protein
✅ Vegetarian-friendly
✅ Supports hormone balance and heart health - Plant Protein
✅ Best when mixed (pea + rice + hemp)
✅ Nutritionally comparable to whey - Collagen Protein
🔍 Not a complete protein
🔍 May benefit skin, hair, and nails
🔍 Research is still ongoing
Your Takeaway
Every nutrition and fitness journey is unique. But these two rules are universal for optimal performance:
- Eat enough.
- Include protein in every meal and snack.
Finish the summer strong—power your body with real, satisfying food and the protein it needs to thrive.
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