Island Pilates by Rose

Where personal attention leads to positive results


1 Comment

Protein every meal

proteinHave a serving of protein in EACH meal of the day for this week challenge.

Protein is made up of amino acids that are the building blocks of muscle tissue. When you do Pilates, your muscles actually tear as you break them down. Protein is responsible for building them back up — and building them up even stronger than before — through a process called protein synthesis.

If you want to build muscle and burn more fat, then you should start including more protein in your meals, and the protein source matters.

Here are the benefits of increased muscle mass:

  • Calorie burn metabolism – Have you heard of the thermic effect of food? It actually takes more calories for the body to digest and use protein than carbs or fats. That’s just one more reason protein is a building block for fat loss!
  • Functional strength – Daily tasks like going up stairs, bending over and lifting boxes get easier.
  • Recreational strength – You’re free to play with your kids, go diving, kayak, dance or run, no sweat!
  • Shapelier physique – We’ve all seen the skinny person who still looks somewhat flabby, right? When you build muscle mass, you won’t bulk up, but you WILL enhance your body shape.

And don’t worry ladies: you won’t put on a ton of muscle just by doing strength exercises and eating protein. Women don’t have enough testosterone to build the kind of muscle mass that would make you look too big or like a bodybuilder.

How to Eat Protein to Build Muscle

Protein synthesis (the process of building new muscle tissue) is optimal when you eat protein at regular intervals throughout the day.

It might sound hard to get every meal protein sources each day, but it doesn’t have to be! Here are some ideas:

  • Breakfast: Whey protein shake, scrambled eggs, Greek yogurt, cottage cheese, lean ham, turkey bacon, turkey sausage
  • Snacks: Whey protein, beef jerky, cottage cheese, Greek yogurt, string cheese and turkey slices, tuna packet, hard boiled egg
  • Lunch: Chicken, turkey breast, ground beef, eggs, any lean meat
  • Dinner: Chicken, turkey, pork, lean beef, tofu, cottage cheese, eggs

Note for vegans and vegetarians: While beans, quinoa and lentils are primarily a carb source, they do have protein in them. And while nuts and nut butter are primarily a fat source, they also contain protein. There are also some vegan protein powders available. So don’t worry, it is possible to get plenty of protein in your diet as a vegan or vegetarian!

Track Your Results

See if including more protein with each meal helps you…

  • Stay satisfied between meals and keep your cravings under control, since protein helps you feel fuller
  • Lose more weight and build more muscle over the long term. For best results, have one of your protein meals soon before or after strength exercise.


Please feel free to contact me if you have any question or any difficulty with this challenge: (+501) 616-3250 or

— Thaiane “Thai” Ribeiro


Author: robertjhawkins1

Adventurer, world explorer, thrill seeker ... not really. Just a guy who spent nearly 40 years writing and editing for newspapers and one really good news website. Well, that's over. And so is the struggle to live well in the USA. My wife, Rose Alcantara, and I moved to Belize in early 2014. It has been an amazing adventure but there is always so much more to learn. You can read about our nearly five years on Ambergris Caye on the blog "Bound for Belize." In 2018, we moved to San Miguel de Allende, in the state of Guanajuato, Mexico. It has been nothing short of magical. I hope to convey some of that -- but also writings on much more here. find out about our life on Ambergris Caye on this blog, oftentimes exactly when we do. So stick around. You can also learn about Rose's new venture Island Pilates by Rose at

One thought on “NUTRITIONAL CHALLENGE 2015 — Week Five

  1. Pingback: NUTRITIONAL CHALLENGE 2015 — Introduction | Island Pilates by Rose

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s