🗝️ Monthly Tips to Elevate Your Wellness
Welcome to this month’s wellness section, where we tackle your fitness and nutrition questions with expert advice from Josef Brandenburg, co-owner and coach at Tru 180 Personal Training for Women in Ballantyne. Whether you’re wondering about protein intake, meal timing, or how to avoid afternoon snacking disasters, we’ve got answers.
Q: I work out at 5:30 a.m. but wait until 11 a.m. for my first meal. Would a protein shake right after my workout help with weight loss or muscle growth?
A: What matters most for your muscles is total daily protein intake—not when you consume it. If delaying your first meal helps control your calorie intake, stick with it! However, shifting some protein from lunch to the morning could make lunch feel less filling, increasing your chances of snacking later in the day. If you find yourself reaching for extra snacks, consider adjusting your meal structure.
Q: How much protein can my body actually use in one meal?
A: Some people fear that eating “too much” protein at once leads to waste. The good news? Research shows your body can effectively use at least 100 grams of protein per meal. Since this is the highest amount ever tested, the true limit may be even higher. So, don’t stress about “wasting” protein—just make sure you’re getting enough throughout the day.
The one type of protein that is wasted? Collagen. It has zero value for muscle repair and growth, though it has other potential benefits.
Q: How much protein do I actually need per day?
A: Most women should aim for a minimum of 90 grams of protein daily. The ideal range depends on height and muscle mass, but a good rule of thumb is 1 gram per pound of body weight as a max. Eating more than that won’t hurt you, but the benefits diminish while the calorie intake increases. The ideal range depends on height and muscle mass, but a good rule of thumb is 1 gram per pound of body weight as a max. Eating more than that won’t hurt you, but the benefits diminish while the calorie intake increases.
Q: What are the best ways to get enough protein without too many calories?
A: The internet loves to recommend protein sources like nuts, steak, and egg yolks—but these foods are high in fat, making it easy to overeat on calories. To maximize protein without excess calories, try:
- Low-fat or fat-free options (e.g., Greek yogurt, egg whites, chicken breast, white fish).
- Protein shakes (fast, convenient, and portion-controlled).
- Lean dairy products (cottage cheese, low-fat cheese, and milk).
If weight loss is your goal, protein-dense, low-fat foods will help you stay full without excessive calorie intake.
Have More Fitness and Nutrition Questions?
We love answering reader questions! If you have a fitness, nutrition, or weight loss question, send it to info@true180personaltraining.com, and we might feature it in next month’s column.
For expert coaching tailored specifically for women, check out Tru 180 Personal Training for Women in Ballantyne: 📍 15235-F John J. Delaney Drive, Charlotte, NC 28277
📞 (704) 544-1996
📲 Follow on Instagram: @true180pt
📲 Like on Facebook: True180PT
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✍️ Nell Thomas
Senior Writer, The Charlotte Mercury
Contributor, Strolling Ballantyne
I am a coffee enthusiast, investigative journalist, and firm believer that life is too short for bad workouts or lattes. My fitness journey started with skipping PE class and ended with lifting weights at 5 a.m. Who knew? Thanks to Summit Coffee for keeping us fueled and ready to bring you the latest stories! ☕ Find them at summitcoffee.com for your next caffeine fix.
