EAT MORE PROTEIN: The Key to Muscle Growth, Fat Loss, and Total Body Health

When it comes to transforming your body, protein is non-negotiable. Whether you want to build muscle, lose fat, or simply improve your overall health, this powerful macronutrient is essential. At BODY TIME, we coach clients worldwide to optimize their protein intake for maximum performance, energy, and results—especially when paired with EMS Training or the iBody Smart EMS Home System.

Let’s break down why protein matters, what it does for your body, and which high-protein foods you should be eating daily.

Why Protein Matters

Protein is one of the fundamental building blocks of life. Composed of amino acids, it forms:

• 💪 Muscles and connective tissues
• 🧬 Enzymes, hormones, and antibodies
• 🩸 Blood transport systems for oxygen and nutrients
• 🧠 Brain chemicals and neurotransmitters
• 💇 Skin, hair, and nails

But one of the biggest reasons to eat more protein is its thermogenic effect.

Protein Burns More Calories Than Fats or Carbs

Protein has a thermogenic effect of 30%—which means for every 100 calories you consume from protein, your body burns 30 calories just to digest it. That’s more than double the burn of fats or carbohydrates.

This makes protein your best friend for fat loss and metabolic boosting—especially when combined with full-body EMS workouts that trigger up to 98% muscle activation in just 20 minutes.

Eat Protein With Every Meal

To keep your body in a muscle-building, fat-burning mode, you should aim to consume protein with every meal. This keeps nitrogen levels high, stabilizes blood sugar, reduces cravings, and improves recovery after workouts.

Now, let’s look at where you can get protein—from both animal and plant sources.

List of High-Protein Foods

✅ MEATS (Always choose lean, skinless cuts)

• Poultry: Chicken, turkey, game birds
• Red meat: Lean beef, buffalo, elk, venison
• Other meats: Pork loin, lean lamb, ham
• Fish: Cod, salmon, swordfish, snapper, tuna
• Shellfish: Prawns, scallops, oysters, mussels, lobster

✅ DAIRY (Opt for low-fat versions when possible)

• Skimmed milk (cow, goat, sheep)
• Low-fat cottage cheese
• Natural yogurt
• Egg whites (pure protein)
• Powdered milk or eggs

✅ PLANT-BASED PROTEINS (Combine for completeness)

• Nuts & seeds: Almonds, walnuts, chia, flax
• Legumes & beans: Soybeans, lentils, chickpeas, black beans
• Whole grains: Quinoa, brown rice, oats, wheat
• Vegetables: Broccoli, spinach, peas (moderate protein)

Note: Most plant proteins are incomplete (missing some essential amino acids), so it’s best to vary your sources or add a complete protein (like dairy or soy).

✅ PROTEIN SUPPLEMENTS (Ideal for quick, efficient intake)

• Whey protein: Fast-digesting and rich in BCAAs
• Casein protein: Slow-digesting, perfect before sleep
• Soy protein: A complete plant-based option
• Egg protein: Rich in albumin, supports long digestion
• Other plant-based blends: Pea, hemp, spirulina, brown rice
• Amino acids: The pure building blocks of protein, available in capsules or powders

Essential Amino Acids (EAAs)

Your body can’t make these on its own—they must come from your diet:

• Isoleucine*
• Leucine*
• Lysine*
• Methionine*
• Phenylalanine*
• Threonine*
• Tryptophan*
• Valine*

“Complete” proteins (like meat, eggs, and soy) contain all essential amino acids. “Incomplete” proteins (like many plant sources) do not—so variety is key for vegetarians and vegans.

Combine Protein with EMS for Fast Results

Want to turn that protein into visible results?

Add EMS Training to your routine for:

• 🚀 Faster muscle tone
• 🔥 Accelerated fat loss
• 🦵 Activation of deep muscle fibers
• ⏱️ Full-body results in just 20 minutes per session

Prefer training at home? Try the iBody Smart EMS System and combine it with your high-protein diet for total transformation in 10 minutes a week.

Check out our Client Testimonials to see real stories of success.

Final Thought: Protein = Progress

Whether your goal is fat loss, muscle gain, recovery, or overall health, protein is your foundation. Eat it with every meal, pair it with smart training, and you’ll build the body—and health—you deserve.

👉 Click here to schedule your free consultation and get your customized meal and EMS training plan today.

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