As a part of our services for personal training and corporate fitness classes, we aim to offer solid nutritional advice to all our clients that will hopefully be simple to follow and in return stick with them. This advice can often change depending on the context of the client - but one message that we notice to be repeating a lot as personal trainers is to maintain a decent level of protein in our diets. We try not to push the boundaries on the volume of protein needed on a daily basis with a general target of 1.2g of protein per kilo of lean body mass for the general recreational training clients to upwards of 1.6g - 2.0g for our intense recreational training clients or fat-loss clients. Protein in the eyes of the EXOFIT team would be treated the exact same as colour foods mentioned above. Protein is essential for maintaining lean muscle tissue when we age and during a calorie deficit and for building new muscle tissue as we exercise and seek an efficient way to recover from muscle soreness. Protein also holds a massive advantage for adhering to a calories deficit due to the fairly high satiating feeling we get after consuming it (we feel fuller for longer), and can reduce the risk of losing upwards of 30% lean muscle tissue when looking to lose body-fat. It's key to keep and build our muscle tissue as we exercise, keep active and age with making a conscious effort of adding and prioritising protein foods to our plates/meals = ice before water in the glass/ protein before energy based foods on the plate.