If you’ve been feeling extra sore after workouts…
Or constantly hungry an hour after you eat…
Or like your fitness results have hit a plateau…

There’s a good chance you might be missing one major nutrient: protein.

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Why Protein Matters (Especially If You’re Training Hard)

Protein isn’t just for bodybuilders. It’s essential for everyone—especially if you’re working out, building strength, or trying to lose fat and feel better.

Here’s what protein helps with:

• Muscle repair and recovery
• Feeling full longer (hello, fewer cravings)
• Supporting metabolism and body composition
• Improved performance and energy

Think of protein as the building blocks your body needs to keep you strong, energized, and progressing toward your goals.

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How Much Protein Do You Need?

While individual needs vary, a great place to start is:
👉 20–30 grams of protein per meal
👉 A high-protein snack or shake after your workout

Still not sure what that looks like? Here are some examples:

• 3 eggs + a slice of toast = ~20g
• Grilled chicken breast = ~30g
• Greek yogurt + fruit = ~15–20g
• Protein shake = ~25g
• Tofu stir fry or lentils = ~20–25g

You don’t need to be perfect. Just consistently intentional.

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Simple Ways to Add More Protein to Your Day

• Add eggs or Greek yogurt to your breakfast
• Keep jerky, protein bars, or cottage cheese on hand for snacks
• Have a post-workout protein shake
• Add beans, tofu, or extra meat to your meals
• Prep protein-rich meals ahead of time

When in doubt, build your plate around your protein source—then add veggies, carbs, and healthy fats.

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Still Unsure If You’re Getting Enough?

You’re not alone! Many of our members are surprised to find they’re under-eating protein—especially when they’re training regularly.

That’s why we put together a Protein Starter Guide to help you figure out what you need and how to get it.

👉 Want the free guide? Reach out and we’ll send it your way!

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Need help with more than just protein?
Ask one of our coaches about our nutrition coaching or grab our free 3-Day Reset to help you simplify healthy eating without the stress.