Hey fitness nerds!

Thank you all 83,879 of you!

Protein isn't just for bodybuilders.

Whether you're trying to lose weight, maintain health, or build muscle, this macronutrient is crucial for your success.

Today, we're exploring why protein matters for everyone.

Read 🔽 below! 

🥩 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Why is protein important for healthy life

• Article Explained Simple: Do ab exercises make you lose weight?

• 3 Tips to build strong core muscles

• Healthy chocolate muffin and frosting Recipe

Why is protein important for healthy life?

Protein is more than just a muscle-building nutrient. It's a fundamental component of every cell in your body.

Your body uses protein to repair tissues, make enzymes, create hormones, and maintain bone, muscle, cartilage, skin, and blood. It's essentially your body's building material.

For weight loss, protein is crucial. It has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting it. It also helps preserve muscle mass during calorie restriction, keeping your metabolism higher.

Protein keeps you feeling full longer than other nutrients. This satiety effect can naturally reduce overall calorie intake, making weight management easier.

For muscle maintenance, protein provides the amino acids needed to prevent muscle breakdown. This is crucial as we age, when muscle loss becomes a natural concern.

Your immune system relies heavily on protein. Antibodies that fight infections are proteins. Adequate protein intake helps maintain a strong immune response.

Protein supports healthy skin, hair, and nails. Collagen, the most abundant protein in your body, provides structure to these tissues.

Recovery from injury requires protein. Whether it's a workout-related muscle strain or a wound, protein provides the raw materials for repair.

Hormones and enzymes, which regulate virtually every bodily function, are made from proteins. This affects everything from mood to metabolism.

The quality of protein matters. Complete proteins containing all essential amino acids (like meat, fish, eggs, and dairy) are particularly valuable.

Timing isn't as crucial as overall intake, but spreading protein consumption throughout the day can optimize its benefits.

Most people need more protein than they think. A good baseline is 1-2 grams per pound of body weight, with active individuals needing more.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

Fitness and health enthusiasts - We have a lot of things in store for you!

Check out busybody.io - and join the waitlist for our brand-new AI health app.

Article of the Week

We have also started a referral program where you can earn prizes for referring your friends to this newsletter.

3 Tips to build strong core muscles

Building a strong core goes beyond crunches.

Here are three effective strategies:

1. Focus on anti-movement exercises
   
   Planks, dead bugs, and pallof presses work by resisting movement rather than creating it.
   
   These exercises engage your entire core system.
   
   Start with basic planks, holding for 30 seconds, and gradually increase duration.
   
   Add variations like side planks and plank reaches as you progress.
   

2. Incorporate compound movements
   
   Exercises like squats, deadlifts, and overhead presses naturally engage your core.
   
   Focus on proper form and bracing your core during these movements.
   
   These functional exercises train your core in real-world movement patterns.
   

3. Include Rotational Movements
   
   Wood chops, Russian twists, and medicine ball throws work the often-neglected rotational aspect of core strength.
   
   Start with controlled movements and light weights.
   
   Focus on form before increasing speed or resistance.
   

Vote below to choose the diet for next week’s recipe

Healthy chocolate muffin and frosting Recipe (makes 12 servings)

These protein-packed chocolate muffins satisfy your sweet tooth while supporting your fitness goals.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 180 kcal

• Protein: 12 g

• Carbohydrates: 20 g

• Sugars: 5 g

• Fat: 8 g

The Ingredients

• For the muffins:

  • 2 cups almond flour

  • 1/2 cup chocolate protein powder

  • 1/4 cup cocoa powder

  • 2 tsp baking powder

  • 1/4 tsp salt

  • 3 large eggs

  • 1/2 cup Greek yogurt

  • 1/4 cup honey

  • 1/4 cup coconut oil, melted

  • 1 tsp vanilla extract

• For the frosting:

  • 1 cup Greek yogurt

  • 1/4 cup chocolate protein powder

  • 2 tbsp cocoa powder

  • 2 tbsp honey

  • 1 tsp vanilla extract

The Instructions

• Preheat oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners.

• Mix all dry muffin ingredients in a large bowl.

• In another bowl, whisk together wet ingredients.

• Combine wet and dry ingredients until just mixed.

• Divide batter among muffin cups.

• Bake for 18-20 minutes or until a toothpick comes out clean.

• While muffins cool, make frosting by mixing all frosting ingredients until smooth.

• Once muffins are completely cool, top with frosting.

These muffins stay fresh in an airtight container in the fridge for up to 5 days.

The protein-rich frosting makes them more filling and nutritious than traditional muffins!

Vote for the next week’s Recipe by clicking the button below

Make your dream of working online a reality and start a newsletter - join beehiiv for free and don’t pay any renewal until you grow your subscriber base >2500 subscribers.

I’ve personally tried plenty of other platforms and Beehiiv is hands down the best and easiest to use.

What do you think about this week’s newsletter?

Reply to this email, and let us know how we can improve and if there are any topics you would like us to cover.