{"id":35952,"date":"2025-09-25T11:56:53","date_gmt":"2025-09-24T23:56:53","guid":{"rendered":"https:\/\/www.myfoodbag.co.nz\/explore\/?p=35952"},"modified":"2026-09-17T16:43:57","modified_gmt":"2026-09-17T04:43:57","slug":"protein-and-resistance-training","status":"publish","type":"post","link":"https:\/\/www.myfoodbag.co.nz\/explore\/2025\/09\/25\/protein-and-resistance-training\/","title":{"rendered":"Protein and Resistance Training"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"\/wp-content\/uploads\/2025\/09\/FS-Active-Banner-2x3-close-crop-1024x683.jpg\" alt=\"\" class=\"wp-image-37229\" title=\"\" srcset=\"\/wp-content\/uploads\/2025\/09\/FS-Active-Banner-2x3-close-crop-1024x683.jpg 1024w, \/wp-content\/uploads\/2025\/09\/FS-Active-Banner-2x3-close-crop-300x200.jpg 300w, \/wp-content\/uploads\/2025\/09\/FS-Active-Banner-2x3-close-crop-768x512.jpg 768w, \/wp-content\/uploads\/2025\/09\/FS-Active-Banner-2x3-close-crop-1536x1024.jpg 1536w, \/wp-content\/uploads\/2025\/09\/FS-Active-Banner-2x3-close-crop-2048x1365.jpg 2048w, \/wp-content\/uploads\/2025\/09\/FS-Active-Banner-2x3-close-crop-1080x720.jpg 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>Protein isn\u2019t just for gym-goers. It plays an important role in keeping your body strong, healthy and functioning well.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">From breakfast through to dinner, getting enough protein can help support muscle, strength and recovery. And if fat loss is part of your goals, pairing enough protein with resistance training can help you maintain muscle as you lose body fat (1).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The best part? You don\u2019t need a complicated plan.<\/strong> Small, sustainable changes to what you eat and how you move can make a difference over time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why muscle matters<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you reduce your calorie intake without paying attention to protein or exercise, you may lose muscle alongside body fat. This is something we want to avoid, as muscle does much more than shape your body (2).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Muscle also helps to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Support a healthy metabolism&nbsp;<\/li>\n\n\n\n<li>Keep your energy levels steady&nbsp;<\/li>\n\n\n\n<li>Protect your bones and joints&nbsp;<\/li>\n\n\n\n<li>Help you stay strong, mobile, and independent as you age&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The good news is that with the right approach, you can protect and even build muscle while losing fat.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is body &#8216;recomposition&#8217;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Body recomposition means reducing body fat while maintaining or building muscle. It can help you feel stronger and support your health and wellbeing over the long term (1).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Two habits make the biggest difference: eating enough protein and doing regular resistance training. These habits help to protect your body, boost your energy, and support your health long into the future.\u00a0\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How much protein do you need?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Protein provides the building blocks your muscles need to repair and grow. The general adult recommendation is <strong>0.8 g per kilogram of body weight per day<\/strong> (3). However, higher intakes of <strong>1.2 to 1.6 g\/kg\/day<\/strong> are often recommended during weight loss to support fat loss and body recomposition (4).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, a 70 kg person may aim for <strong>84 to 112 g of protein per day<\/strong>. The key is to spread this evenly across the day, aiming for around <strong>20 to 30 g of protein at each meal<\/strong> to best support muscle repair and growth (5).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is often easy to reach this at dinner, but breakfast and lunch are just as important. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Try adding protein-rich foods to your meals like:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eggs<\/li>\n\n\n\n<li>Greek yoghurt, cottage cheese or ricotta<\/li>\n\n\n\n<li>Lean meats, chicken or fish<\/li>\n\n\n\n<li>Tofu, tempeh, or legumes like chickpeas, lentils or kidney beans<\/li>\n\n\n\n<li>Nuts and seeds&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"\/wp-content\/uploads\/2025\/09\/FS-202310-5901-2-1024x1024.jpg\" alt=\"\" class=\"wp-image-37230\" style=\"width:861px;height:auto\" title=\"\" srcset=\"\/wp-content\/uploads\/2025\/09\/FS-202310-5901-2-1024x1024.jpg 1024w, \/wp-content\/uploads\/2025\/09\/FS-202310-5901-2-150x150.jpg 150w, \/wp-content\/uploads\/2025\/09\/FS-202310-5901-2-300x300.jpg 300w, \/wp-content\/uploads\/2025\/09\/FS-202310-5901-2-768x768.jpg 768w, \/wp-content\/uploads\/2025\/09\/FS-202310-5901-2-500x500.jpg 500w, \/wp-content\/uploads\/2025\/09\/FS-202310-5901-2-1536x1536.jpg 1536w, \/wp-content\/uploads\/2025\/09\/FS-202310-5901-2-1080x1080.jpg 1080w, \/wp-content\/uploads\/2025\/09\/FS-202310-5901-2.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Easy ways to add more protein<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">You don&#8217;t need to completely rethink your meals. <strong>Look at what you&#8217;re already eating and think about where you could add a little more protein.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Breakfast<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eggs and cottage cheese on wholegrain toast<\/li>\n\n\n\n<li>Greek yoghurt with berries and seeds<\/li>\n\n\n\n<li>Overnight oats made with milk and Greek yoghurt<\/li>\n\n\n\n<li>A smoothie made with milk or Greek yoghurt<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lunch<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chicken and salad wrap<\/li>\n\n\n\n<li>Tuna pita with salad<\/li>\n\n\n\n<li>Egg and veggie wrap<\/li>\n\n\n\n<li>Leftovers from dinner<\/li>\n\n\n\n<li>Chickpea or lentil salad with feta<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Snacks<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Greek yoghurt and fruit<\/li>\n\n\n\n<li>Boiled eggs<\/li>\n\n\n\n<li>Cottage cheese and wholegrain crackers<\/li>\n\n\n\n<li>Hummus and veggie sticks<\/li>\n\n\n\n<li>Apple and peanut butter<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If you are short on time, a protein shake made with at least 20g of protein can be a helpful back-up option too.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1439\" src=\"\/wp-content\/uploads\/2025\/09\/samantha-gades-k95uqdEe8R4-unsplash-2-edited-scaled.jpg\" alt=\"\" class=\"wp-image-35969\" style=\"aspect-ratio:1.7790240163515585;width:856px;height:auto\" title=\"\" srcset=\"\/wp-content\/uploads\/2025\/09\/samantha-gades-k95uqdEe8R4-unsplash-2-edited-scaled.jpg 2560w, \/wp-content\/uploads\/2025\/09\/samantha-gades-k95uqdEe8R4-unsplash-2-edited-300x169.jpg 300w, \/wp-content\/uploads\/2025\/09\/samantha-gades-k95uqdEe8R4-unsplash-2-edited-1024x576.jpg 1024w, \/wp-content\/uploads\/2025\/09\/samantha-gades-k95uqdEe8R4-unsplash-2-edited-768x432.jpg 768w, \/wp-content\/uploads\/2025\/09\/samantha-gades-k95uqdEe8R4-unsplash-2-edited-1536x863.jpg 1536w, \/wp-content\/uploads\/2025\/09\/samantha-gades-k95uqdEe8R4-unsplash-2-edited-2048x1151.jpg 2048w, \/wp-content\/uploads\/2025\/09\/samantha-gades-k95uqdEe8R4-unsplash-2-edited-480x270.jpg 480w, \/wp-content\/uploads\/2025\/09\/samantha-gades-k95uqdEe8R4-unsplash-2-edited-1080x607.jpg 1080w, \/wp-content\/uploads\/2025\/09\/samantha-gades-k95uqdEe8R4-unsplash-2-edited-1280x720.jpg 1280w, \/wp-content\/uploads\/2025\/09\/samantha-gades-k95uqdEe8R4-unsplash-2-edited-980x551.jpg 980w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">The role of resistance training<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Protein provides the raw materials, but <strong>resistance training is the signal<\/strong> that tells your body to hold on to muscle (6). <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aim for <strong>two to three sessions of resistance training per week<\/strong>, at least 30 minutes each session (7). This does not have to mean lifting heavy weights in a gym. You can use:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bodyweight exercises (squats, push-ups, lunges, planks)&nbsp;<\/li>\n\n\n\n<li>Resistance bands&nbsp;<\/li>\n\n\n\n<li>Dumbbells or kettlebells&nbsp;<\/li>\n\n\n\n<li>Functional moves that mimic daily life, like step-ups or carrying groceries&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If a full workout feels overwhelming, break it into short sets throughout the day. For example: 10 squats in the morning, 10 lunges at lunch, and 10 push-ups in the evening.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As you get stronger, gradually increase the weight or resistance. When starting out, consistency is more important than intensity.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Don&#8217;t forget about everyday movement<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Resistance training is important for maintaining and building muscle, but aerobic activity and everyday movement are important for your overall health too.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aim for at least <strong>150 minutes of moderate physical activity per week<\/strong>, such as walking, jogging or cycling. (7)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plus, regular movement and breaking up sedentary behaviour is also so important, this can include, a walk around the block at lunch, taking the stairs, parking further away from your destination or getting outside for some fresh air.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The best type of exercise is one you enjoy and can keep doing. Aim for a mix of <strong>resistance training and regular movement<\/strong> that works for you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Make it sustainable<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">You don&#8217;t need to completely change your routine to eat more protein or get stronger. Start small, focus on what feels realistic and build from there.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Try one or two of these this week:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Add protein to breakfast:<\/strong> Try Greek yoghurt, eggs or a protein-rich smoothie.<\/li>\n\n\n\n<li><strong>Make lunch count:<\/strong> Build each main meal around a protein rich food aiming for 30g protein<\/li>\n\n\n\n<li><strong>Snack smart:<\/strong> Try yoghurt, roasted chickpeas, boiled eggs or cottage cheese and crackers.<\/li>\n\n\n\n<li><strong>Plan ahead:<\/strong> Prep a protein-rich lunch at the start of the week so you have an easy option ready for busy days.<\/li>\n\n\n\n<li><strong>Move more:<\/strong> Schedule two resistance training sessions into your week, or add a few short bursts of movement to your day.<\/li>\n\n\n\n<li><strong>Choose <a href=\"https:\/\/www.freshstart.nz\/high-protein?preference=FSHighProtein\" target=\"_blank\" rel=\"noopener\">Fresh Start High Protein<\/a>:<\/strong> they contain at least 40 grams of protein per serve!<\/li>\n\n\n\n<li><strong>Schedule two strength-based resistance training sessions into your week:<\/strong>\u00a0i.e. body weight, free weights, resistance bands etc<\/li>\n\n\n\n<li><strong>Add a burst of movement into your daily routine<\/strong> (i.e. squats, lunges, push-ups). Think about habits that you already do like your morning shower or while dinner cooks.\u00a0<\/li>\n\n\n\n<li><strong>Try this simple home workout where no equipment is needed:\u00a0<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Squats <\/strong>(or sit-to-stands from a chair): 3 sets of 10\u201315 reps&nbsp;<\/li>\n\n\n\n<li><strong>Push-ups <\/strong>(against a wall or bench if needed): 3 sets of 10\u201312 reps&nbsp;<\/li>\n\n\n\n<li><strong>Glute bridges:<\/strong> 3 sets of 12\u201315 reps&nbsp;<\/li>\n\n\n\n<li><strong>Plank hold:<\/strong> 3 sets of 20\u201330 seconds<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-Sep-25-2025-11_40_29-AM-683x1024.png\" alt=\"\" class=\"wp-image-35979\" style=\"aspect-ratio:0.6669946052304399;width:774px;height:auto\" title=\"\" srcset=\"\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-Sep-25-2025-11_40_29-AM-683x1024.png 683w, \/wp-content\/uploads\/2025\/09\/ChatGPT-Image-Sep-25-2025-11_40_29-AM-200x300.png 200w, \/wp-content\/uploads\/2025\/09\/ChatGPT-Image-Sep-25-2025-11_40_29-AM-768x1152.png 768w, \/wp-content\/uploads\/2025\/09\/ChatGPT-Image-Sep-25-2025-11_40_29-AM-980x1470.png 980w, \/wp-content\/uploads\/2025\/09\/ChatGPT-Image-Sep-25-2025-11_40_29-AM-480x720.png 480w, \/wp-content\/uploads\/2025\/09\/ChatGPT-Image-Sep-25-2025-11_40_29-AM.png 1024w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>References:&nbsp;<\/strong>&nbsp;<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li class=\"has-small-font-size\">Barakat C et al. Body recomposition: can trained individuals build muscle and lose fat at the same time? Strength Cond J. 2020;42(5):7-21.&nbsp;&nbsp;<\/li>\n\n\n\n<li class=\"has-small-font-size\">Wolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006;84(3):475-82.\u202f&nbsp;<\/li>\n\n\n\n<li class=\"has-small-font-size\">National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient Reference Values for Australia and New Zealand: Protein. Canberra: NHMRC; 2006.\u202f&nbsp;<\/li>\n\n\n\n<li class=\"has-small-font-size\">Phillips SM et al. Protein \u201crequirements\u201d beyond the RDA: implications for optimising health. Appl Physiol Nutr Metab. 2016;41(5):565-72.\u202f&nbsp;<\/li>\n\n\n\n<li class=\"has-small-font-size\">Schoenfeld BJ et al. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10. doi:10.1186\/s12970-018-0215-1.&nbsp;<\/li>\n\n\n\n<li class=\"has-small-font-size\">Jones DA et al. Physiological changes in skeletal muscle as a result of strength training. Exp Physiol. 1989;74(2):233-56.\u202f&nbsp;<\/li>\n\n\n\n<li class=\"has-small-font-size\">Brown WJ et al. Development of evidence-based physical activity recommendations for adults (18-64 years). Canberra: Australian Government Department of Health; 2012.\u202f&nbsp;<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Protein isn\u2019t just for gym-goers. It plays an important role in keeping your body strong, healthy and functioning well. From breakfast through to dinner, getting enough protein can help support muscle, strength and recovery. And if fat loss is part of your goals, pairing enough protein with resistance training can help you maintain muscle as [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":35968,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[2361,2366,2363,2368,2646],"tags":[1745,1747,2341,2821,2823,2272],"class_list":["post-35952","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fresh-start","category-exercise","category-lifestyle-wellness-tips","category-nutrition","category-reset","tag-fresh-start","tag-lifestyle","tag-protein","tag-reset","tag-resistance-training","tag-weight-loss"],"_links":{"self":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/35952","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/comments?post=35952"}],"version-history":[{"count":15,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/35952\/revisions"}],"predecessor-version":[{"id":37231,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/35952\/revisions\/37231"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media\/35968"}],"wp:attachment":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media?parent=35952"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/categories?post=35952"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/tags?post=35952"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}