When you’re putting in serious work—both inside and outside the gym—what you fuel your body with matters just as much as your training. Whether you’re building strength, staying active with your family, or simply aiming to feel and perform your best every day, getting enough protein is essential to making progress and staying strong.
Here’s everything you need to know about what protein is, why it matters, and how to use it to maximize your results in and out of the gym.
When it comes to fueling your body for fitness and overall wellness, protein is a powerhouse. As one of the three essential macronutrients—alongside carbohydrates and fats—protein plays a critical role in nearly every process within the body. From building and repairing muscle to supporting your metabolism and keeping you feeling full, protein is the building block of life.
Whether you’re grabbing a protein-packed snack or sipping on a post-workout drink, incorporating enough protein into your diet can significantly enhance your progress and help you meet your fitness goals more efficiently.
WHAT ARE THE BENEFITS?
Build & Maintain Muscle: Protein is essential for muscle growth and strength. It helps your body repair the muscle fibers you break down during workouts and is crucial for maintaining lean muscle mass—especially during weight loss or as you age.
Boost Your Metabolism: Protein has a high thermic effect, which means your body uses more energy to digest it compared to carbs or fat. This natural calorie burn can aid fat loss while preserving lean muscle mass.
Stay Full Longer: Protein-rich foods and drinks are incredibly satisfying. They help curb hunger and reduce cravings, making it easier to stick to your nutrition goals without feeling deprived.
Supports Recovery: After a tough session at VASA, protein helps repair muscle tissue, reduce soreness, and speed up recovery. It’s a must-have if you want to bounce back quickly and hit your next workout strong.
Strengthens Hair, Skin & Nails: Your body uses protein to build keratin and collagen, which are key to healthy hair, skin, and nails. A steady intake of protein keeps you looking as strong as you feel.
Supports Immune System: Proteins are the foundation of antibodies—your body’s defense against illness. Ensuring you get enough protein can help keep your immune system functioning at its best.
COMMON PROTEIN SOURCES
Whey Protein: This fast-digesting, dairy-based protein is ideal for post-workout recovery and is most commonly found in powders, ready-to-drink (RTD) shakes, and protein bars.
Casein Protein: Casein is a slow-digesting, dairy-based protein that’s great for nighttime muscle repair or keeping you full longer.
Plant-Based Protein Powders: If you prefer non-dairy options, options like pea, hemp, rice, and soy protein powders will also help you reach your goals.
Greek Yogurt: A creamy, high-protein snack and a great addition to meals when you want to easily boost your daily protein intake.
Milk or Milk Alternatives: Dairy, almond, oat, or soy milk are versatile sources that can be easily incorporated into your daily routine—simply choose based on your goals and dietary preferences.
AFTER A WORKOUT (POST-WORKOUT)
Why: Your muscles are primed to absorb nutrients and kickstart the repair process.
When: Ideally within 30–60 minutes after training.
What: A protein shake or a balanced meal with protein and carbs (think shake, chicken and rice, or a protein-packed smoothie).
IN THE MORNING (BREAKFAST)
Why: Helps kickstart your metabolism and keeps you full longer.
What: Think eggs, Greek yogurt, protein oatmeal, or a quick protein smoothie.
THROUGHOUT THE DAY
Why: Spreading your protein intake helps with continuous muscle repair, appetite control, and better absorption.
What: Aim for 20–30 grams of protein every 3 to 4 hours. Think snacks like a protein bar, cottage cheese, or hard-boiled eggs.
BEFORE BED (OPTIONAL)
Why: Slow-digesting protein can support overnight muscle recovery and prevent muscle breakdown.
What: Choose a slow-release option like casein protein, cottage cheese, or a casein protein shake.
Need a quick protein boost after your workout or a convenient option to stay fueled on a busy day? REVIVE at your VASA club has you covered with high-quality protein shakes, snacks, and more to help you recover faster, feel stronger, and stay energized including:
Lean Body Protein Shakes
BuckedUp Protein Powder
Barebells Protein Bars
Legendary Protein Pop Chips
No matter where your day takes you—the gym, the office, or chasing your next adventure—fueling your body with the right amount of protein sets you up for success. Stay consistent, nourish your body, and keep building a stronger you—inside and outside the gym—with VASA.
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