The Rebound Roadmap: Optimal Protein Consumption - How Much and When to Eat"

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Last week, a client told me that they really want to take control of their nutrition but are struggling to focus on it.

Nutrition can be overwhelming, even though at Rebound, we simplify it by making protein intake the main focus. However, it can still feel cumbersome, as it did for this client.

So we devised a plan to make it easier to tackle, which I'll share at the end of this newsletter.

For now, let’s delve into today’s topic, where you will learn how much protein you should consume, with an emphasis on volume over timing.

The Rebound Roadmap Framework Get to know the scoring system.

Impact (10/10)

Let’s begin by exploring the benefits of eating protein.

Increases muscle mass: Protein serves as the building block for your muscles and promotes muscle growth during strength training.

Aids in body repair: Protein, as the building block for tissues, supports recovery from training and injury.

Protects against aging: Protein helps maintain bone mass and strength, reducing the risk of osteoporosis, fractures, and sarcopenia, also known as muscle loss.

Reduces cravings: Protein is thought to regulate dopamine levels, which are involved in cravings and addictions.

Boosts metabolism: Eating protein has a high thermic effect, which means your body uses calories to digest it and increases fat burning.

Reduces appetite: Protein is the most filling macronutrient as it reduces the hunger hormone Ghrelin.

Confidence (8/10)

The World Health Organization’s international recommended dietary allowance for protein is 0.8 grams per kilogram of body weight per day.

So, if you weigh 65kg, you should consume a minimum of 52 grams of protein.

However, research suggests that individuals engaging in general fitness or wanting to optimize their health could benefit from a higher protein intake.

One study, which reviewed 49 others, concluded that starting with 1.62 grams is optimal.

This is why in the Rebound Method, I advise my clients to aim for 1.6-2.0 grams.

So, when should you consume protein?

Most people think they should have a protein shake within the 30-minute anabolic window (when muscles are primed to absorb protein) after strength training to build muscle and recover.

However, research now shows that your total daily intake matters most for muscle growth.

It's up to you, but if you're training and require higher levels of protein, I recommend aiming for 20-30g (depending on your target) per meal, plus high-protein snacks.

Ease (6/10)

Sometimes, the thought of a task is more significant than the reality. So, if you want to achieve better gains, recover faster, or work toward weight goals, this is how I advised my earlier client to break it down.

Step 1: Set aside 15 minutes to make a cuppa and dive into my 'comprehensive guide to protein.' Unfortunately, this is only available to Rebound clients. I can't give all my stuff away. 😊

Step 2: Track your protein intake over 3-5 days to establish your average baseline.

Step 3: Plan your meals, using recipes from my guide and/or other sources.

Final Thoughts

I don't encourage permanent tracking because, in my view, it's not healthy. However, you need to know the gap, and it helps you learn how much protein is in certain foods and meals.

Once you have a handle on this, you'll instinctively know what foods to include to increase your protein.

Remember, a target is exactly that—a target. As long as you're consistently consuming more protein than you are now, you'll reap the benefits.

When you are ready. Here are two more ways I can help you:

The Baseline Club.  Affordable monthly coaching, to help you perform deliberate movement consistently and safely build back your exercise tolerance, keeping your muscles and joints healthy as you heal. Learn more.

The 90 Day Rebound Method. A unique reconditioning program with a 100% success rate! for long COVID and chronic illness warriors no longer experience PEM and are ready to get their strength back in a progressive yet safe way. Take a closer look.