Whether you’re lifting weights, running trails, flowing through yoga poses or playing our Fit-N-Fun Games Bootcamp Edition, your body needs the right fuel to perform and recover. While carbs often get the spotlight for energy, protein plays a starring role in building strength, endurance, and resilience. Let’s break down how protein supports your workouts—and how to make the most of it.

Why Protein Matters for Exercise

Protein is made up of amino acids, the building blocks your body uses to:

  • Repair muscle tissue after workouts
  • Build lean muscle mass
  • Support immune function
  • Maintain energy levels during longer or intense sessions

When you exercise, especially with resistance or high-intensity training, your muscles experience tiny tears. Protein helps repair and rebuild these fibers, making them stronger over time.

When Should You Eat Protein? 

Timing matters! Here’s a quick guide:

  • Before a workout: A small amount of protein (paired with carbs) can help prime your muscles.
  • After a workout: Aim to consume protein within 30–60 minutes to kickstart recovery.
  • Throughout the day: Spread your intake to support ongoing muscle repair and growth.

Best Sources of Protein

You don’t need fancy supplements to get quality protein. Try these whole-food options:

  • Lean meats: Chicken, turkey, beef
  • Fish: Salmon, tuna, cod
  • Eggs: A complete protein powerhouse
  • Dairy: Greek yogurt, cottage cheese, milk
  • Plant-based: Lentils, chickpeas, tofu, tempeh, quinoa

What About Protein Shakes?

Protein shakes are convenient, especially post-workout. Look for options with:

  • 20–30g of protein per serving
  • Minimal added sugars
  • A complete amino acid profile (especially if plant-based)

Quick Tips for Active Lifestyles

  • Balance is key: Don’t neglect carbs and fats—protein works best as part of a well-rounded diet.
  • Hydrate: Protein metabolism requires water, so drink up!
  • Listen to your body: Recovery is just as important as training.

Bottom line: Protein isn’t just for bodybuilders—it’s essential for anyone who wants to move, feel strong, and recover well. Fuel your workouts with smart protein choices, and your body will thank you.  You can workout at a higher level with a little protein pre-workout and even win some, if not all, of the challenges in our Fit-N-Fun Games!

Hugs & Health – Michelle

**Disclaimer:  Please always consult your physician before beginning this or any exercise program.