Hustle Members! If you’ve been working out, trying to tone up, or just feel stronger and more confident in your skin, but you’re not seeing the results you’re wanting, I need to tell you something important: You’re probably not eating enough protein. I know, I know. Tracking macros isn’t everyone’s favorite thing and we’re all out here trying to live, but if you’re serious about fat loss or muscle growth, protein is the main character in your journey.
Here’s why I’m obsessed with it (and why you should be too):
Protein = Building Block for Muscle Growth
If you’re lifting, or doing really any kind of training, your muscles are working hard for you. But guess what? They can’t grow or repair themselves without enough protein. So, if you want that strong, toned, sculpted look? You have to give your muscles the building blocks they need. That’s literally what protein is.
Low or no protein = no growth. Just soreness and frustration.
Protein Helps You Burn More Fat (Yes, Actually)
Here’s the cool part: when you’re eating in a calorie deficit (aka when you’re trying to lose weight & fat), protein helps your body hang onto muscle instead of burning it off. That’s SUPER important because muscle helps keep your metabolism up, and gives your body that lean, defined look we all love. Protein helps you burn fat without losing your progress in the gym.
You’ll Feel Way Fuller Way Longer
Ever feel like you’re doing everything right but still constantly hungry? That might be a sign your meals are low in protein. Protein is super filling compared to carbs or fats. It helps control your appetite and keeps those random cravings at bay (especially late-night ones, we’ve all been there)
More protein = less hanger = better choices.
Your Body Burns More Calories Just Digesting It
Fun fact: your body literally uses more energy to break down protein than it does for carbs or fat. It’s called the thermic effect of food (TEF) and while it’s not a game-changer on its own, it does give your metabolism a little boost. So, protein helps you burn a few extra calories just by existing, & we love that.
How Much Protein Do You Actually Need?
This depends a little on your goals and how active you are, but a solid rule of thumb is:
1 gram of protein per pound of body weight
So if you weigh 150 lbs, aim for 150g of protein per day. That probably sounds like a lot, but I promise, it’s doable!
Quick Ways to Sneak More Protein In:
Add a scoop of protein to your milk, smoothie, yogurt, or oats
Eat greek yogurt instead of regular yogurt (higher protein!)
Snack on things like hard boiled eggs, protein bars, jerky, or cottage cheese
Prioritize a protein source at each meal (chicken, beef, salmon, tuna, turkey, eggs, etc.)
Meal prep some protein so it’s always ready to go (Sunday Meal-Prep is a hack for eating- well throughout the week)
To conclude this blog, if you want to change your body composition, & have less fat, more muscle, & better muscle definition, protein is your best friend. It’s not just about shakes and gym bros. It’s about fueling your body the rightway so you feel strong, satisfied, and confident in your skin. And honestly? Once you start hitting your protein consistently, you’ll feel the difference. Your workouts get better, your cravings chill out, and your progress in the gym will speed up.
If you ever need help figuring out how to hit your protein goals without losing your mind over food tracking, your hustle coaches are here for it. Ask questions, ask for recommendations & tips, we are here to help!! Let’s get strong, fuel up, and feel GOOD together!
Written By: Jill Hannah
Any questions or comments about the blog? Reach out to Coach Jill!
