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Let's Talk Gains

Did you know that the most dynamic changes in our body come from our nutrition and not our workouts? Muscle growth and toning happen when you’re consistent with a great program, but working out for 30 minutes a day, alone, won’t get you there.

Nutrition does not need to be complicated though! Just by making an effort to eat healthy foods, your body will have the energy it needs to push through that workout and grow and repair your muscles after you put in the work.

Here is a challenge to get you started: sub one processed food choice each day with a whole, clean eating option. If you stop for a fast-food lunch each day, pack a box of fruits, vegetables, whole carbs, and protein.

To build muscle, you’ll need to focus on getting enough high-quality protein in your diet. The daily recommended intake (DRI) for inactive adults is 0.8-1.0 grams of protein per kilogram of bodyweight. (Try a DRI calculator out if you don’t feel like doing math.)

But once you add exercise into the mix, protein requirements go up. High-protein foods include chicken, turkey, eggs, fish, cheese, and yogurt.

If you’re vegetarian or vegan, you can build muscle with the help of plenty of tasty and versatile plant-based protein options from nuts and seeds to legumes and soy products like tofu and tempeh.

How can you add more protein to your meal plan today? Make a substitute this week that cuts the processed foods and increases your protein intake!

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