The Truth About Protein: Why It's the Key to Every Fitness Goal

Written By Kevin Morrison

Want to lose fat?
Want to build muscle?
Want to recover faster?
Eat more protein.
It's not hype — it's science.

Why Protein Matters

  • Builds and repairs muscle

  • Helps you stay full (satiety = easier fat loss)

  • Boosts metabolism (higher thermic effect of food)

How Much You Need

✅ 0.8–1.2g per pound of bodyweight daily

👉 Example: 180 lbs = 145–215g/day depending on goals.

Closer to 1.2g if you're trying to get super lean or build muscle fast.

Best Protein Sources

  • Lean meats (chicken, turkey, beef)

  • Fish (salmon, tuna, cod)

  • Dairy (Greek yogurt, cottage cheese)

  • Protein powders (whey, casein, vegan blends)

Pro Tips

✅ Distribute protein across 3–5 meals daily
✅ Start your day with a high-protein breakfast
✅ Use shakes for convenience, not as a crutch


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Kevin Morrison
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