Protein: Essential for Muscle Growth and Fat Loss

When your body begins a new workout routine, the intake of protein is the KEY in building and recovering muscle tissue.

During a workout, muscle tissues tear and breakdown. What makes our muscles stronger is when they recover. Muscles tend to fuse together, stronger, while developing more layers of newer tissue. The post workout recovery stage is the most important part of your fitness and you only have a short window to work with to make sure your body is receiving the correct nutrients to recuperate correctly.

Protein is essential for that post workout phase. Muscle tends to become “hungry” immediately following an intense workout. They are starving for rich protein and plenty of water since the exercises add strain on them. Protein is a building block to refresh these fatigued muscles and help them recover faster and avoid any unwanted breakdowns.

As said before, the muscles are hungry and need the nutrients to fulfill a proper recovery, therefore, if you don’t feed them protein, the muscles will turn to themselves for energy… basically eating themselves and breaking down any sort of gains you wish to see.

Simply put… No Protein= No Muscles.

Now, a word to Women.

You may be asking yourselves, “What if I don’t want to add muscle or bulk up? Should I still be taking protein?”


Protein is important to anyone that is physically training. Your body is unable to burn fat without developing lean muscle. Studies performed by Wayne Westcott, PhD and Fitness Director of the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times per week for two months will gain nearly two pounds of muscle and will lose three and half pounds of fat. As your lean muscle increases, so does your resting metabolism and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35- 50 more calories each day. That can really add up.

The same factor results in men.

Weight training, whether it is intense or not, will result in muscle development and rapid metabolism boost, which will assist in your weight loss.

Proper servings of protein are important, too. You’re going to want to do your best to take in 1- 3 grams per pound of body weight per day. It may seem like a lot at first or to an inexperienced trainee, but with the aid of tuna, peanut butter, grilled chicken breast, almonds, beans, and protein shakes, you’ll find that the number of 1- 3 grams per pound of body weight is quite simple to obtain. For shakes that I recommend, please feel free to visit my personal website.

Time of day also affects the absorption rate of the protein. I suggest drinking a shake right after you roll our of bed. This is the time when your body is craving nutrients after a long night of fasting. Drink another protein shake post workout as your body is entering recovery mode. And lastly, drink one more protein shake right before bed to prepare your body for a long night of rest. Three shakes alone will easily give you 100-150 g of protein per day.


Chris Balmert

Before working as a Team Beach Body Coach in Cleavland, Ohio, Chris was a college basketball player for Notre Dame of Ohio. At the young age of 25, Chris will appear in the next P90X Commercial, has earned the recognition as Top 100 Best Transformed in 2009 and is an Emerald Ranked Team Beach Body Coach. Interested in hearing more from Chris? Request Chris Balmert as your personal Team Beachbody Coach for FREE. Simply log onto


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