One Nutrition Rule That Makes
Fat Loss & Muscle Gain Easy
Use The Magic of the 30% Protein Rule to acheive Body Recomposition! What's Body Recomp? It's how you get leaner, stronger, and healthier. And, one of the ways we help you get fit.
Watch this video to learn how the 30% Protein Rule
simplifies nutrition and makes getting lean results faster and easier
How to Calculate
Here's how to easily determine if a food fits the 30% protein rule.
- 1Find the grams of protein on the nutrition label
- 2Multiple grams of protein by 4 to find calories from protein
- 3Divide by total calories per serving to get percentage of protein.
- 4If the calculation is .3 or higher, then it fits the 30% Protein Rule!
Plan Your Perfect Meal
You can use this rule to average out a meal plate or snack.
For example, if you want to have some fruit. Add in some Greek yogurt to tip the scales up to 30% protein.
Protip: Every main meal should have a 4-6oz of lean meat.
That will generally put you at 30% protein, if you're making smart food choices.
Or, just add a protein shake to your meal to boost up the protein percentage quickly.
Why Is Protein So Important?
Protein is a big deal for two primary reasons:
- It fills you up at much lower calorie point than other macronutrients.
- It's critical if you want to acheive pure fat loss. (And keep your muscle)
Let's talk about #2 more. When you eat at a calorie deficit, your body will begin to use it's stored nutrients as fuel. The only place that protein is stored is your muscles. So that's what your body will break down if it needs protein.
Normally, when eating in a calorie balance or surplus, your body can use the nutrients from your meals to fuel your protein demands. So if you're goal is to lose fat, and maintain or build muscle, we must be getting adequate protein from our food to prevent our muscles from being broken down.
>30% Protein Food List
Here's a list of some of the top choices if you want to hit that 30% Protein Rule.
99% Lean ground turkey breast
Chunk light tuna in water
MyProtein Impact Whey Protein powder
Nonfat Greek yogurt
Light sliced cheese
Kirkland protein bar
Quest protein bar
Ground beef 87/13
Pure protein bar
Premier protein bar
Ground bison 85/15
Extreme wellness tortillas
10 Foods Surprisingly low in protein
Chocolatey PB protein granola bar by Special K
Fiber 1 Protein Bar
Double protein oatmeal english muffin