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Yana Tymoshenko

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June 11, 2025

The Power of Protein: How Much You Really Need and Why It Matters

Protein is often called the building block of the body—and for good reason. Whether you’re looking to build lean muscle, recover faster, or simply feel fuller throughout the day, protein plays a massive role in your fitness success.

At Fit Haus, we help our members understand not just how to move—but how to fuel. Here’s why protein should be a top priority in your daily nutrition.

1. Why Protein Matters

Protein helps:

  • Repair and grow lean muscle tissue
  • Support recovery after workouts
  • Keep you full and satisfied longer
  • Regulate hormones and support immune function

Whether you're lifting heavy or just trying to stay strong, protein is key to looking and feeling your best.

2. How Much Protein Do You Need?

There’s no one-size-fits-all number, but a good rule of thumb is:

  • Active individuals: 0.7–1g of protein per pound of body weight daily
  • General baseline: Aim for 100–130g daily (depending on your size and goals)

Pro Tip: Spread your protein intake evenly throughout the day—your body absorbs it better that way.

3. Best Sources of Protein

  • Lean meats: Chicken, turkey, lean beef
  • Fish and seafood
  • Eggs and egg whites
  • Greek yogurt, cottage cheese
  • Protein shakes and powders
  • Plant-based options: Tofu, tempeh, lentils, beans, quinoa

Aim for a mix of whole foods and supplements to make hitting your goal easier.

4. Common Myths (Busted)

  • “Too much protein is bad for you.” Not true for healthy individuals.
  • “Women shouldn’t eat as much protein.” Women need protein just as much—especially for building and maintaining lean muscle.
  • “If I drink a shake, I don’t need to worry about the rest of my meals.” Protein supplements are great, but real food still matters.

5. Easy Ways to Add More Protein

  • Add a scoop of protein powder to your smoothie or oatmeal
  • Snack on Greek yogurt, cottage cheese, or hard-boiled eggs
  • Prep lean protein in bulk for the week (grilled chicken, turkey meatballs, etc.)

Need Help Dialing In Your Nutrition?At Fit Haus, we’re here to support your goals both in and out of the gym. Whether you need help calculating your macros or building a protein-rich meal plan that works with your lifestyle—we’ve got you.

Call or text us at 815-201-2444 or visit www.fithausfrankfort.com to connect with a coach today.

#ProteinMatters #FuelToPerform #FitHaus #FrankfortIL #Frankfort #NutritionTips #StrongFromTheInsideOut

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