Protein Life

Protein forward life:

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The Power of Protein: For Muscle, Mind & Recovery

From Nadia Leslie | Perfect Form Fitness

When people think of protein, they often picture bodybuilders and post-workout shakes. But the role of protein goes far beyond the gym floor — it’s essential for building and maintaining muscle mass, supporting brain function, and aiding recovery at any age.

🔹 Why Protein Matters:

1. 

Muscle Building & Maintenance

Whether you’re training for strength, staying active in your 40s and 50s, or just trying to build muscle — protein is the building block of muscle. Without enough, your body can’t repair or grow muscle tissue after training, no matter how hard you work.

2. 

Brain & Cognitive Health

Protein is made up of amino acids, which are essential for neurotransmitter production. These neurotransmitters influence mood, memory, focus, and overall mental performance — which is why people on low-protein diets often feel foggy or flat.

3. 

Recovery & Injury Prevention.

Protein helps rebuild muscles, tendons, and ligaments after training. It also plays a role in immune function, which is often impacted when training intensity increases. Without adequate protein, your body simply can’t bounce back efficiently.

🏋️‍♀️ Training & Protein Timing:

To get the best from your training at Perfect Form Fitness, protein should be:

• Evenly spread throughout the day

• Prioritised post-workout (within 60-90 mins of finishing)

• Combined with strength training at least 2–4 times per week

Recovery isn’t just rest — it’s nutrition + movement + sleep. Protein plays a leading role in making that recovery complete.

🍳 3 Sample High-Protein Meal Plans (No Fortified Foods)

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Example Day 1

• Breakfast: 3 eggs scrambled with spinach + 1 slice sourdough + ½ avocado

• Snack: Greek-style sheep’s milk yogurt + handful almonds

• Lunch: Grilled chicken thigh (150g) + quinoa salad + olive oil dressing

• Snack: Boiled eggs (2) + carrot sticks

• Dinner: Grilled salmon (180g) + roasted sweet potato + broccoli

Approx. protein: ~115g

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Example Day 2

• Breakfast: Rolled oats soaked overnight in almond milk with chia seeds, hemp seeds, and a spoon of peanut butter

• Snack: Handful of walnuts + 2 boiled eggs

• Lunch: Turkey mince (150g) stir-fry with brown rice and mixed veg

• Snack: 2 hard cheese slices + cucumber

• Dinner: Lamb cutlets (3 small) + mashed cauliflower + green beans

Approx. protein: ~100–110g

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Example Day 3

• Breakfast: Cottage cheese (150g) + mixed berries + crushed macadamias

• Snack: Beef jerky (low sodium, natural) + pear

• Lunch: Sardines in olive oil + green salad + boiled potatoes

• Snack: 2 boiled eggs + celery with almond butter

• Dinner: Chicken breast (180g) + brown rice + roasted carrots and zucchini

Approx. protein: ~110–120g

🧩 Key Takeaways:

• Aim for 1.6–2.2g of protein per kg of body weight if you’re training for strength or fat loss.

• Don’t skip protein at breakfast — it sets the tone for muscle building and brain function. Its also levels sugar cravings later in the day.

• Recovery meals aren’t optional — they’re essential for results.

• Avoid relying on fortified or synthetic products; whole foods win. However adding a protein shake or water per day if you struggle to hit targets is a good option.

  
  
  
  

💬 If you’re unsure how much protein you’re eating or how to tailor it to your goals, chat to me at Perfect Form Fitness. I can help you find the sweet spot that supports your training, your mind, and your body.

Let’s fuel smart, move strong, and stay sharp.

— Nadia Leslie

Perfect Form Fitness

Lean meat is always a great protein source.