This protein roadmap emphasizes the importance of protein for muscle maintenance, weight management, hormonal balance, and overall health. It provides practical guidelines on how much protein to consume and suggests easy-to-prep, high-protein foods. The plan also includes tips for integrating protein into meals and snacks while debunking common myths to make hitting protein goals simple and sustainable.
Why Protein is Essential
- Builds Lean Muscle: Supports muscle repair and growth, essential for strength and endurance.
- Aids in Weight Management: Keeps you full longer, curbs cravings, and helps maintain a healthy metabolism.
- Supports Hormonal Health: Protein is vital for producing and balancing hormones.
- Improves Recovery: Especially important after workouts or physical activities.
- Lowers Blood Pressure.
- Good for Bones.
Signs of Protein Deficiency
- You feel constantly tired—even with enough sleep
- Your hair, nails, or skin look dull or brittle
- You struggle with cravings and feel hungry all the time
- You feel like you’re losing muscle or getting “flabby” even if your weight is the same
- You get sick more often than usual
Daily Protein Intake Formula
Your weight in pounds: _________ multiplied by 0.8 to start=________ grams protein daily
CAN INCREASE TO 1.0-1.5 AS TOLERATE
Best Sources of Protein
Animal-Based
Eggs (6g/egg)
Chicken or Turkey Breast (20-25g/3 oz)
Lean Beef (22g/3 oz)
Fish (20-25g/3 oz, e.g., salmon, cod)
Greek Yogurt (15-20g/cup)
Cottage Cheese (14g/half cup)
Plant-Based
Lentils (18g/cup, cooked)
Chickpeas (15g/cup, cooked)
Tofu or Tempeh (20g/half cup)
Edamame (17g/cup)
Quinoa (8g/cup, cooked)
Nuts & Seeds (4-7g/serving)
When to Eat Protein
Breakfast: Start strong with 20-30g. Try eggs, Greek yogurt, or a protein shake.
Post-Workout: Prioritize 20-40g within 1-2 hours of exercise for muscle recovery.
Snacks: Incorporate high-protein snacks like hard-boiled eggs, jerky, or nuts.
Dinner: Focus on lean protein paired with vegetables for balance.
Tips for Hitting Protein Goals
- Supplement if Needed: Add protein shakes or bars to fill gaps (look for high-quality options with 20-30g per serving).
- Combine Plant Proteins: Pair different plant-based sources
(e.g., rice + beans) to get all essential amino acids. - Meal Prep: Cook proteins in bulk (chicken, turkey, tofu) to
save time. - Use Protein Boosters: Add collagen or protein powders to
coffee, smoothies, or baked goods.
Xyngular’s Protein Options
CLEAR PROTEIN
20G PROTEIN PER SERVING
90/100 CALORIES
LACTOSE-FREE
FREE of ARTIFICIAL FLAVORS
DIGESTIVE ENZYMES
2 FLAVOR OPTIONS
LEAN PROTEIN SHAKE
10G PROTEIN PER SERVING
90 CALORIES
GLUTEN-FREE
AMINO ACIDS
DIGESTIVE ENZYMES
2 FLAVOR OPTIONS
COMPLETE COLLAGEN
MULTI-SOURCE BLEND
9G PROTEIN PER SERVING
40 CALORIES
VITAMINS & MINERALS
2 FLAVOR OPTIONS
Focusing on Long-Term Success
The goal is to make informed choices that work for you, not an influencer you follow on social media. Ultimately, we are trying to work toward healthy habits to last a lifetime focusing on a balanced way of eating, and modifying based on individual needs, often will contribute to long-term success with health goals.
REACH OUT TO YOUR XYNGULAR PARTNER TODAY TO GET SOME CLEAN PROTEIN TO SUPPLEMENT YOUR DAILY INTAKE AND REACH YOUR WELLNESS GOALS. If you’re not sure who that is, email teamexcel@excelwellness.com.
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