et’s talk protein. Yep, the stuff you keep hearing about but maybe still aren’t quite sure how it fits into your actual life.
So here’s the deal: you’ve been crushing workouts. You’re showing up, sweating, and maybe even surprising yourself with how strong you’re getting. But then… sore for days. Or your gains feel like they’ve stalled out. That’s frustrating, right?
The Problem: You’re Not Recovering As Fast As You Should Be
You work hard in the gym. But if your body doesn’t have what it needs after your workout, it can’t rebuild stronger muscle. It’s like trying to fix your house with no tools or materials. You’re basically asking your body to “get better” with nothing to work with.
The Real Talk: You’re Probably Undereating Protein
Most active adults, and definitely high school athletes, need 0.7 to 1 gram of protein per pound of body weight. That means if you’re 150 pounds, shoot for around 105–150 grams a day.
If you’re a student-athlete trying to gain size for your sport, protein is key, but so are total calories. If you’re not eating enough, your body can’t grow. Period.
Simple Steps to Make It Happen
- Start every meal with protein: Eggs, Greek yogurt, ground beef, chicken, tofu; doesn’t matter, just get it in.
- Eat often: 4–6 meals/snacks a day with 20–30g of protein each. Don’t skip breakfast!
- Smoothies are your secret weapon: Add whey protein, peanut butter, banana, oats, and milk. Easy 600+ calories.
- Eat before bed: A slow-digesting protein like cottage cheese or a casein shake can help overnight muscle growth.
If you’re trying to bulk up for football, baseball, or any power sport — consistency is everything. You can’t just eat big once. You have to do it every day.
Why This Matters
Whether you’re training to feel stronger or compete at the next level, protein helps your body recover, rebuild, and grow. It makes all that work in the gym actually count — and helps you show up better, every time.
You’re Already Doing the Hard Part
You show up to train. That’s huge. Now let’s make sure your body gets what it needs after those sessions so all that effort turns into results.
Joey
PS: Want help putting this into action? Try 2 weeks of unlimited Team Training + Small Group Personal Training for just $49. A great way to jumpstart your progress. [Link to claim your spot]
