Protein: The Foundation of Healthy Nutrition

Protein is the cornerstone of healthy eating, especially for those who engage in fitness or aim to stay in shape. In our cozy women’s gym, we emphasize the importance of a balanced diet that helps you achieve your goals. In this article, we’ll explore how to easily obtain 30 grams of protein from various sources and why it’s so important for your body.

Why is protein so important?
Protein is a key element for the recovery of muscles, skin, organs, and even blood. For those who train regularly, protein supports muscle growth and improves recovery after physical activity. Scientific studies show that the optimal protein intake is 20–30 grams per meal. This helps maintain stable energy levels, a feeling of satiety, and a healthy metabolism.

How to measure 30 grams of protein?
You don’t need kitchen scales or constant label-checking. We’ve prepared a simple guide with examples to help you quickly determine the right portion of protein.

Popular protein sources:

Boiled eggs (5 pcs):
- Calories: 388
- Proteins: 31.5 g
- Fats: 26.5 g

Eggs are a great addition to your diet. To reduce calories, use only egg whites, but you’ll need about 8 whites for the same amount of protein.

Chicken fillet (113 g):
- Calories: 164
- Proteins: 29.2 g
- Fats: 5.2 g

A classic choice among athletes. Minimal calories, plenty of protein, and almost no carbs make it an ideal option.

Tofu (210 g):
- Calories: 311
- Proteins: 33.7 g
- Fats: 19.9 g

A vegetarian option with a complete protein profile, including all essential amino acids.

Protein shake (1 serving):
- Calories: 170
- Proteins: 30 g
- Fats: 2.5 g

A quick and easy way to get protein, especially post-workout.

Why is balanced nutrition the key?
In addition to protein intake, it’s important to maintain a balance between essential nutrients: fats, carbs, and proteins. Excessive amounts of one component can affect workout efficiency and overall well-being.

Tips for a balanced diet:

Control portions. A small amount of quality protein helps avoid overeating.
Add vegetables. They are rich in fiber, which aids digestion.
Don’t forget about fats. They help absorb vitamins.

How does it work at TBL Gym?
In our women’s space, we create an environment for the harmonious development of your body and mind. The combination of regular training and proper nutrition will help you feel healthy and confident. In addition to workouts, we offer nutrition consultations to help you find an individual approach to your diet.

Conclusion
Adding 20–30 grams of protein to each meal is a simple yet powerful step toward better health and fitness. Enjoy your meals and achieve your goals in the comfortable atmosphere of TBL Gym.