Why Protein Matters.

Hey team,

We’re heading into a huge month — and before we talk bookings, let’s chat about something that can completely change your progress: PROTEIN.

Why Protein Matters

Whether your goal is to build lean muscle, lose body fat, or simply feel stronger and more energized, protein is the foundation of your success.

Here’s why it’s so important:

Boosts metabolism – Your body burns more calories digesting protein than carbs or fat.Builds & repairs muscle – After every workout, protein helps your muscles recover and grow stronger.Keeps you full – It helps control cravings and keeps you satisfied for longer.

How Much Protein Do You Need?

Everyone’s needs are a little different, but here are some simple guidelines to help you get it right:

Goal	Daily Protein Target	Example (70 kg person)
Build muscle / get stronger	1.6–2.2 g per kg of bodyweight	110–150 g per day
Fat loss / body recomposition	1.8–2.4 g per kg of bodyweight	125–170 g per day
General health & maintenance	1.2–1.6 g per kg of bodyweight	85–110 g per day

Try to spread your protein evenly across meals — for example, 25–40 g per meal.

Meal ideas:

• 🥚 Breakfast: Eggs + Greek yogurt

• 🍗 Lunch: Chicken, tuna, or tofu

• 🍛 Dinner: Fish, lean beef, or lentils

• 💥 Snack: Protein shake or bar (if needed)

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Remember: Consistency beats perfection — even small improvements each day add up!

Best

Nick and the team