Power up with Protein! & why you need it....

Chrissi Prom
Mar 29
2 min read

I know life gets hectic, and between taking care of the kids, work, and trying to squeeze in a workout, it’s easy to overlook your nutrition. But if you want to stay strong, energized, and keep up with your little (or not-so-little) ones, protein is your best friend!

Why Protein Matters—Especially as We Age

Protein isn’t just for bodybuilders—it’s essential for every mom who wants to feel strong, build muscle, and maintain energy throughout the day. As we age, we naturally lose muscle mass, which can lead to weakness, slower metabolism, and even a higher risk of injury. The good news? Eating enough protein can slow this process and keep you feeling strong, confident, and capable.

Benefits of a High-Protein Diet for Moms:

✅ Supports Muscle Growth & Maintenance – Strength training + protein = toned, strong muscles!✅ Boosts Metabolism – More muscle means more calories burned, even at rest.✅ Keeps You Full Longer – Helps prevent those mid-afternoon energy crashes and cravings.✅ Supports Hormone & Bone Health – Essential for overall well-being as we age.

Easy Ways to Get More Protein

🔹 Start your day with eggs, Greek yogurt, or a protein smoothie.🔹 Choose lean meats, fish, tofu, or beans for lunch & dinner.🔹 Snack on nuts, cottage cheese, or a protein bar when hunger strikes.🔹 Add collagen or protein powder to your coffee or baked goods for a simple boost!

How Much Protein Do You Need?

A good rule of thumb: aim for 0.7 to 1 gram of protein per pound of body weight if you’re strength training. If that sounds overwhelming, start by adding a protein source to every meal and snack—small changes lead to BIG results!

This week, challenge yourself to add one extra serving of protein to your meals each day. Your muscles (and future self) will thank you!

If you're not already a T4ML VIP member, join us in April for our Power Up with Protein Challenge!!!