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SummerMaxxing with Protein

SummerMaxxing with Protein

Conquer Club
May 08, 2024

Conquerors Club Newsletter Issue #7 - Summermaxxing with Protein

Welcome back, Conquerors!

This is the first edition of our new series tailored specifically to help you achieve the summer body you desire! Over the next few weeks, (or months if you love this series that much) we'll dive into various aspects of the lifestyle choices you should be incorporating, each designed to optimize your health and physique as the warmer weather approaches. Summermaxxing you could say. This month, we’re starting with a fundamental building block of muscle and fitness—Protein Intake. Let's explore how mastering your protein can be a game changer in your fitness journey.

Why Protein Matters

Protein is fundamental for muscle repair, growth, and maintenance. It plays a key role in producing enzymes and hormones and supports immune function. For those looking to enhance muscle mass and improve recovery time from workouts, increasing protein intake, particularly in conjunction with resistance training, has been shown to be highly effective.

How Much Protein Do You Need?

The optimal amount of protein for active individuals looking to build muscle and strength is higher than the general dietary recommendations. Research suggests that intake should be between 1.6 to 2.2 grams of protein per kilogram of body weight per day. Personally, I believe that 1 gram is perfectly fine, as do many others. Play with the numbers and find what works best for you. Consuming this higher level of protein helps maximize muscle protein synthesis and supports strength gains (Oxford Academic) (Cambridge University Press & Assessment).

Timing Your Protein

The timing of protein intake can also impact its effectiveness, particularly in relation to workouts. Consuming protein shortly after exercise can enhance muscle recovery and growth. This is due to increased blood flow to the muscles post-exercise, which helps deliver the protein more efficiently (BioMed Central).

Type of Protein

The source of protein—whether from plants or animals—can affect its quality and the body’s ability to use it for muscle repair and growth. Animal proteins generally provide a more complete amino acid profile, which is crucial for muscle building. However, plant proteins, when combined to include all essential amino acids, can also support muscle health effectively (BioMed Central).

Some great sources are eggs, chicken, turkey, fish(I recommend buying local fish if possible, beef, Bison, Venison, Elk, and dairy products such as raw milk. Something you can additionally experiment is bone broth. Adding bone broth to something such as your rice can be a game changer. Most brands are 80-100 calories per serving and pack a whopping 19-ish grams of protein.

Here are my brand recommendations:

Bone Broth: https://www.kettleandfire.com/

Meats: Recently I’ve been loving some of the products from Force of Nature. I live in Texas and it seems every HEB has some by the butcher, usually. https://forceofnature.com/

High Protein Intake: Any Risks? (pssssh)

While higher protein diets are beneficial for muscle building and recovery, it's important to balance your diet and include various nutrients to support overall health. There is no strong evidence suggesting significant health risks from high protein intakes for healthy individuals, as long as kidney function is normal. Eat that steak *wink* (MDPI) (BioMed Central).

Integrating Protein into Your Diet

Incorporating a sufficient amount of protein into your diet doesn’t have to be challenging. Here are a few tips:

Include a protein source at each meal.
Utilize protein supplements if you struggle to meet your protein needs through diet alone.
Mix different animal sources to diversify your diet(some people get tired of eating the same sources, some couldn’t care less.

How Can I Track Protein?!

Real simple, download an app such as MyFitnessPal, enter the foods you are eating …. and yeah …. that’s about all you have to do, not difficult in the slightest.

Join Our Challenge!

To help you put this into practice, we’re launching a 30-Day Protein Boost Challenge.

The goal is to aim for 1 gram per pound of body weight each day.
Track your protein intake, try new protein-rich recipes,
Share your protein progress with pictures. Take a pic of your meal, and tag me @SenseiJoshua1 on X

BONUS: Join the discord to interact with other members of the challenge and Conqueror’s Club community! It is completely FREE https://discord.gg/gCdrM9D7x4

Additionally, if you’re serious about this fitness journey stuff, I have a premium offer ready for you. I have room for some additional 1 on 1 clients (limited room, that behind said) and that could be you.

https://buf3ku7xtt1.typeform.com/to/bH07XqlQ fill that out, and I’ll get back to you. If you have any questions about coaching, just shoot me a DM @SenseiJoshua1 on X or @JoshuaBlackwell_ on Instagram.

Time for Summermaxxing, Conquerors.

Your coach, Joshua