@tonedwithtina: If you’re training HARD but not getting enough protein in your diet, you are essentially limiting your “gains” potential🙊 Not to mention the several other benefits that come from consuming a sufficient amount of quality protein sources in our diet (**it can even be helpful for fat loss because protein is so satiating, and when we’re more satiated, we’re less likely to mindlessly snack). How much should you aim for? The research suggests between 0.8-1.2 grams of protein per pound of bodyweight. You can start on the lower end if you’re completely new to monitoring this, or the higher end if you’re already pretty confident in this realm. All that said, I totally understand that hitting our protein goals can be challenging (some days more than other forsure). My MAIN tip is to take your protein goal, divide it by 4, and that tells you how many grams you need to aim for in each main meal (breakfast, lunch, dinner) + how much needs to be dispersed throughout the day in snacks. For example, if your protein goal is 140 grams per day. 140 divided by 4 = 35. That means you want approx 35 grams in your breakfast, lunch, and dinner, + an additional 35 dispersed throughout the day in snacks. In the video, I share 3 tips which can help you to accomplish this ^. Let’s go over them below: 1️⃣ add more of what you’re already eating. For example, if you’re already having one chicken breast, have 1 + 1/4, or if you’re already having 2 eggs, add a 3rd or some additional egg whites. This tip is so simple yet so effective and makes a big difference. 2️⃣ add some higher protein snacks in your day. Examples: turkey sticks, yoghurt, cottage cheese, hard boiled eggs, edamame beans, salmon sashimi etc. 3️⃣ my “one shake a day” principle. I like a whey protein isolate but I’ve always been loving fairlife shakes lately to change it up. Most of these shakes contain around 30 grams of protein which can REALLY help to close the gap from whatever you didn’t get in food. I hope this helps🤍 don’t forget to share with a friend who struggles to hit their daily protein goal! . . . #highprotein #highproteinmeals #protein #howtoeatmoreprotein #highproteindiet #whatieat #GymTok

Tina - Female Fitness Coach

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Region: CA

Wednesday 07 February 2024 20:13:58 GMT