Protein is essential for your metabolism and longevity…less than 30% of adults consume enough protein to support their bodies…On average, the goal should be to consume 1 g of protein per pound of desired body composition…Your needs for protein can be higher due to age, fat loss strategy, performance needs…Example, you weigh 200 lbs, but would be healthier at 180 lbs and need to lose 20 pounds of fat. Your daily protein needs would be 180-200 grams per day and doing tons of cardio is not the best method for fat loss.

When people say that their metabolism slowed down, what they really mean is that their muscle mass has decreased. This leads to a lower ability to absorb insulin (carbs), less strength, weaker bones, and greater difficulty with everyday movement patterns and ultimately–a loss of independence and the ability to do activities that they enjoy. 

With a properly designed program and sound nutritional approach, we can improve our health and longevity to add quality years to our lives.

BEEfit gives you the keys to your metabolic health and longevity with our HST (Hypertrophy Strength Training) system–a personalized approach to muscle and strength promotion and fat reduction! No shortcuts, just SURE CUTS!

Metabolism Breakdown

Where calories are burned:

70% Basal Metabolism (muscle = big factor!)

15% NEAT (movement)

10% TEF (digesting food)

5% Exercise

→ NEAT + MUSCLE = real fat loss drivers

🔥 SIMPLE TAKEAWAYS

Protein first, every meal

Walk after meals

Drink water like it’s your job

Lift 3–5x/week

Supplements cover nutrient gaps

Consistency > perfection

Here is a helpful link for protein per 100 grams of common protein sources…

If you want a personalized guide and program to improve your metabolism, increase longevity, improve movement patterns, and help you focus on the proper protocols–BEEfit is here to help! We offer nutritional guidance, personal training, semi-private personal training, and individualized training programs via our training app! We have plans for every budget!

Ready to eliminate the guess and stress work so you can commit to your best work?

Let’s BEEfit!

Massage me to schedule your FREE consultation!

Protein Content per 100 g 

Purpose: Help members and coaches quickly estimate protein intake using common foods.

Values are approximate. Raw weight unless noted.

🥩 ANIMAL PROTEINS (Highest Quality)

Red Meat

• Beef (sirloin, lean): 22 g
  
• Beef (90% lean ground): 20 g
  
• Bison: 22 g
  
• Lamb (leg): 20 g
  
• Pork loin: 22 g
  

Poultry

• Chicken breast (skinless): 23 g
  
• Chicken thigh (skinless): 18 g
  
• Turkey breast (skinless): 24 g
  
• Ground turkey (93% lean): 22 g
  

Fish & Seafood

• Salmon (Atlantic): 21 g
  
• Tuna (yellowfin): 24 g
  
• Cod: 18 g
  
• Halibut: 19 g
  
• Shrimp: 24 g
  
• Sardines: 25 g
  

🥚 DAIRY & EGGS

• Whole egg: 13 g
  
• Egg whites: 11 g
  
• Greek yogurt (non-fat): 10 g
  
• Cottage cheese (low-fat): 12 g
  
• Milk (whole): 3 g
  
• Cheddar cheese: 25 g
  
• Parmesan: 36 g
  

🌱 PLANT-BASED PROTEINS

Soy & Legumes

• Tofu (firm): 15 g
  
• Tempeh: 19 g
  
• Edamame: 12 g
  
• Lentils (cooked): 9 g
  
• Chickpeas (cooked): 9 g
  
• Black beans (cooked): 9 g
  

Grains, Nuts & Seeds

• Oats (dry): 13 g
  
• Quinoa (cooked): 4 g
  
• Almonds: 21 g
  
• Peanuts: 26 g
  
• Hemp seeds: 31 g
  
• Pumpkin seeds: 30 g
  

💪 PROTEIN SUPPLEMENTS

• Whey isolate: 85–90 g
  
• Whey concentrate: 70–80 g
  
• Casein: 75–80 g
  
• Plant protein blend: 65–75 g
  
• Collagen peptides: 90 g
  
  (Low leucine — not ideal alone for muscle building)
  

🧠 BEEfit COACHING NOTES

• Aim for 30–50 g protein per meal to support hypertrophy.
  
• Animal proteins are the most efficient for muscle protein synthesis.
  
• Plant proteins often require larger portions or combinations.
  
• Protein needs increase with lean mass, training frequency, and age.
  
• You cannot out-train under-eating protein.
  

🐝 BEEfit | Strength • Hypertrophy • Longevity

Fuel muscle. Build strength. Age powerfully. 

🐝 What Does 30 g of Protein Look Like?

30 g of protein per meal is the minimum target to stimulate muscle protein synthesis for most adults.

🥩 Animal-Based Options

• Chicken breast (cooked) → ~4.5 oz (130 g)
  
• Turkey breast (cooked) → ~4 oz (115 g)
  
• Lean beef (sirloin, cooked) → ~5 oz (140 g)
  
• Salmon (cooked) → ~5 oz (140 g)
  
• Tuna (canned, drained) → ~1 large can (5 oz)
  
• Shrimp → ~6 oz (170 g)
  

🥚 Eggs & Dairy

• Whole eggs → 4 large eggs
  
• Egg whites → 1½ cups (about 8–9 whites)
  
• Greek yogurt (non-fat) → 3 cups
  
• Cottage cheese (low-fat) → 2½ cups
  
• Cheese (cheddar) → 4 oz (high fat — use strategically)
  

🌱 Plant-Based Options 

(larger portions required)

• Tofu (firm) → 7 oz (200 g)
  
• Tempeh → 5 oz (140 g)
  
• Lentils (cooked) → 3½ cups
  
• Chickpeas (cooked) → 3 cups
  
• Edamame → 2½ cups
  
• Quinoa (cooked) → 7½ cups (not ideal alone)
  

💪 Supplements

• Whey isolate → 1 scoop
  
• Whey concentrate → 1¼ scoops
  
• Plant protein powder → 1½ scoops
  
• Collagen peptides → NOT sufficient alone (low leucine)
  

🧠 BEEfit Coaching Notes

• Protein quality matters — animal sources hit the leucine threshold faster.
  
• Plant-based athletes should combine sources or increase total intake.
  
• Aim for 30–50 g per meal, especially post-training and at breakfast.
  
• If you miss protein early in the day, you’re playing catch-up all night.
  

🐝 BEEfit | Build Muscle. Burn Fat. Age Strong.

dotFIT link & 20% off👇