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All About Protein: How to Gain Muscle and Lose Fat the Healthy Way

Last week on our blog, we dished out the secret on how to gain muscle and lose fat. We say the secret lies in resistance exercise (weight lifting, weight machines, and whole body exercises) and eating lots of protein at the right times. When paired with lots of protein, even more than the recommended base amount, can boost the effects of resistance training and build muscle! Today our Durham personal trainers are going to break this down a bit further.

Get enough protein

To maintain muscle, consume at least 1.2 g of protein per kilogram of body weight each day. The best way to do this without gaining weight is through lean meat, poultry, fish, eggs, yogurt, milk, soy beverages, tofu and legumes.

You can take this a step further by aiming for 2 to 2.4 g of protein per kilogram of body weight. What does that look like for the average person?  Consider about four egg whites, 14 ounces of lean meat, two cups of milk, and a protein drink. Be warned… It’s a real commitment!

Eat Protein Throughout the Day

Make sure you eat protein throughout the day from the morning into the evening and surrounding your workouts!

Don’t Forget to Eat Some Carbs

Many people are scared of carbs when it comes to losing weight but if you don’t eat enough of them you won’t have as much energy to workout and you could lose muscle. Carbohydrates fuel muscles to do work that allows them to get bigger. Without enough carbs, all that protein you’re eating will be used for energy instead of muscle repair and growth.

Grab a Protein Drink 

Drinking a protein shake immediately after you workout will give your muscles what they need for repair and growth.


What’s your favorite way to get protein? Have you seen a difference in your muscle tone when you’re eating more protein? Let us know your experiences in the comments below! Happy sweating Durham fitness lovers!


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