Why Protein Is Your Workout’s Best Friend 🍳

Why Protein Is Your Workout’s Best Friend

by Lori Loco

Hey team, Lori here! If cardio is the spark that lights your workout, then protein is the fuel that keeps the fire burning. Whether you’re chasing strength, endurance, or just feeling good in your own skin, protein is the foundation of every fitness journey.

Why Protein Matters

Protein isn’t just about building biceps—it’s about keeping your whole body strong and healthy. Here’s what it does for you:

• Muscle growth & repair: Protein is the building block of muscle. After a tough workout, it helps repair and grow lean tissue.
• Keeps you full longer: High-protein meals reduce hunger hormones and boost satiety hormones, meaning fewer cravings and better appetite control.
• Supports bones & tissues: Despite the myths, protein (even animal protein) actually improves bone density and keeps your skeleton strong.
• Boosts metabolism: Your body burns more calories digesting protein compared to carbs or fats, giving you a metabolic edge.
• Healthy aging: Adequate protein intake helps prevent muscle loss as we get older, keeping us active and independent.

How Much Protein Do You Need?

The National Academy of Medicine recommends at least 0.8 grams per kilogram of body weight per day—that’s about 50 grams for a 140‑pound person and 70 grams for a 200‑pound person. Athletes and older adults often benefit from more, sometimes up to 1.6 grams per kilogram.

Best Sources of Protein

Not all protein is created equal. Here are my go‑tos:

• 🐟 Fish & poultry – Lean, versatile, and packed with nutrients
• 🥩 Lean beef or pork – In moderation, great for strength training
• 🥚 Eggs & dairy – Classic staples for breakfast or recovery shakes
• 🌱 Plant-based options – Beans, lentils, tofu, tempeh, nuts, and seeds

Lori’s Protein Hacks

• Add a scoop of protein powder to your morning smoothie.
• Keep Greek yogurt or cottage cheese as a quick snack.
• Prep lentil or chickpea bowls for easy plant-based meals.
• Pair protein with fiber (like beans + veggies) for long-lasting energy.

Bottom Line

Protein isn’t just a “gym thing”—it’s a life thing. It fuels your workouts, keeps your body strong, and helps you stay satisfied throughout the day. So next time you plan your meals, make sure protein has a starring role.

Stay strong,
Lori Loco