When on-boarding new clients, one of the first things we focus on is daily protein intake. I encourage clients to aim for at least 100 grams a day (definitely more when strength training).

Variety is KEY-eggs, dairy, organ meats, ruminant animals, warm water fish, seafood and poultry can make THE difference. Balancing protein with glycine rich gelatinous foods like meats with the joint, bone broth, gelatin and collagen helps us utilize the protein from muscle meats better.

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•A growing body of research suggests that dietary protein, specifically, can help promote satiety, facilitating weight loss when consumed as part of reduced energy diets.

•Studies show protein before and after a workout increases protein synthesis = muscle growth. It also preserves current muscle mass, which is part of a healthy aging process. 💪🏻

•The thyroid and liver have a high need for amino acids. The liver requires amino acids to breakdown estrogen, other hormones, toxins AND convert T4 into T3 for a high metabolic rate.

•Protein supplies the body with the amino acids it requires to make keratin – one of the structural proteins in our skin, hair, and nails. To boost your body’s natural keratin production, you need to consume an adequate amount of protein, as well as specific vitamins and minerals that support this process. 💅🏼

•Protein has a thermic effect upward of five times greater than carbohydrates or fat.

•Protein before bed supports muscle gains, performance and recovery from workouts.

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