Protein: It's Not Just For Gym Bros

You're not gonna fall and break a hip because you didn't eat enough kale.

As you age, you need to be mindful of eating more PROTEIN. You know protein is essential for everyone—whether you’re building strength, supporting mental clarity, or simply working toward overall well-being. 

BUT, as we get older we tend to lose muscle mass (sarcopenia) and strength. Sadly, a lot of ‘healthy’ food options focus only on leafy greens and fruit. While those foods can be wonderful things to add to your diet, you’re not gonna fall and break a hip because you didn’t eat enough kale. 

Muscle is literally the body’s armor… and you build (and keep) it by feeding it protein. It not only plays a critical role in nurturing not our bodies but also our minds as well.

Why Protein Matters

1. Building & Repairing Muscle. Protein is a fundamental building block for muscle repair and growth, especially after exercise or physical activity. 

   
   

2. Supporting Mental Focus & Clarity. Protein doesn’t just support the body; it also impacts the brain. Amino acids from proteins are essential for neurotransmitter function, affecting mood, focus, and mental sharpness. And who doesn’t want to be happier, smarter, and more efficient?

   
   

3. Boosting Immune Health. Protein contributes to a strong immune system by supporting the production of antibodies and other immune cells that defend against illness. 

Tips for Getting Enough Protein in Your Diet

Opt for high-quality sources such as: 

• meats such as chicken or lean beef 

• Tuna (be mindful of mercury)

• Atlantic Salmon

• Greek yogurt

• Cottage cheese

• Clean protein shakes

• Eggs

• Beans, lentils and quinoa 

  
  

Clean plant-based sources offer fiber and additional nutrients, making them a holistic choice for anyone in the Rebel90 community focused on clean, nourishing plant-based foods.

Rebel Goal: Try to consume 1g of protein per pound of your ideal body weight. (For instance, if your ideal body weight is 150 lbs, you need 150g of protein every day.)

Don’t just eat your meals this week– nourish and repair your body by taking in enough quality protein. Prioritizing protein will transform your waistline – and your life!