💪🏻 Protein gets such a bad, meathead association but it is what I consider the most important nutrient to understand and be cognizant of in one's diet. Most people aren't consuming an adequate amount to build muscle or change their body composition. A new report came out on protein consumption where the authors claim that current protein guidelines for the average adult are far too low. The simplest way to increase your intake? I always suggest aiming for 25g of protein per meal and snack, as research shows over and over that this is an optimal "dosing" to increase muscle synthesis throughout the day. Once another trainer asked what was the change that I made when I started to notice changes in my muscle mass. Honestly, when I started making an effort to take in 20-30g of protein at each snack or meal, I made quicker changes in body composition. It may also be an easier way for one to increase their consumption, rather than sitting down to a lunch or dinner with 100g of protein to consume. Do you have to just eat a whole chicken coupe at a time to hit your protein goals? No. My favorites are Greek yogurt, eggs and egg whites🐣, chicken, ground turkey, lean beef🐮, whey and casein protein powder, and protein bars (Quest chocolate chip cookie dough is my A1 from Day 1). Are these the only sources of protein? No, they just happen to work for me. Everything depends on you as an individual. Think of yourself as your own science experiment. Also, before anyone starts arguing with me about too much meat in a diet--I'm a reformed vegetarian and I've never felt better or stronger. Feedback welcome. #BroAnne #whatdoyouknowwednesdays #eatformuscle