August 22, 2025 “All Protein is Not Created Equal!”
TFC’s Lean Muscle Challenge Is On!
This camp, we’re dialing up the intensity and zeroing in on one goal: Build Muscle. Get Toned. Win Big. Your body is your legacy – let’s sculpt it with purpose.
Why Protein Matters
Protein isn’t just food – it’s fuel. Protein is made up of amino acids, the raw material your body uses to repair after every rep. Without enough of it, recovery stalls, gains slow, and your goals stay out of reach.
When it comes to building muscle, protein is king, but not all proteins are created equal. The type you choose, how much you eat, and when you eat it makes a big difference in your results.
Lean vs. High-Fat Proteins
Lean Proteins (best for building muscle while keeping calories clean)
These give you a lot of protein without extra fat. Perfect for lean muscle gain.
• Egg whites → 14g protein, 0g fat (per 1 cup)
• Chicken breast (skinless) → 26g protein, 1–2g fat (3–4 oz)
• Turkey breast (skinless) → 26g protein, 1g fat (3–4 oz)
• White fish (cod, tilapia, haddock) → 20–25g protein, <2g fat (3–4 oz)
• Shrimp → 20g protein, <1g fat (3–4 oz)
• Tuna (in water) → 20g protein, <1g fat (3 oz)
• Nonfat Greek yogurt → 17g protein, 0g fat (1 cup)
• Whey isolate protein powder → 20–30g protein, ~1g fat (per scoop)
Tips: These are your go-to options if you want maximum protein with minimal fat.
Higher-Fat Proteins (still healthy, but more calorie-dense)
These have plenty of protein but also carry more fat. Some fats (like omega-3s from fish) are very healthy, but calories add up quickly.
• Ribeye steak → 23g protein, 20–25g fat (3–4 oz)
• Pork belly / bacon → 12g protein, 20g+ fat (3 oz)
• Lamb (shoulder/chop) → 23g protein, 15–20g fat (3–4 oz)
• Duck (with skin) → 23g protein, 20g fat (3–4 oz)
• Sausages → 12–16g protein, 15–25g fat (3–4 oz)
• Salmon → 23g protein, 12–14g fat (3–4 oz)
• Mackerel → 20g protein, 15–17g fat (3–4 oz)
• Sardines (in oil) → 22g protein, 15–18g fat (3–4 oz)
• Whole eggs → 6g protein, 5g fat each
• Cheddar cheese → 7g protein, 9g fat (1 oz)
Tip: Great for healthy fats and flavor but balance them with lean proteins if your goal is muscle without extra body fat.
What Protein to Eat and When
• Post-Workout: Whey protein (fast-digesting) is best to kickstart recovery.
• Before Bed: Casein protein (slow-digesting, found in cottage cheese or casein powder) helps repair muscles overnight, while you sleep.
• Throughout the Day: Mix lean proteins with some higher-fat sources for balance and satiety. Chicken, fish, eggs, shrimp, Greek yogurt, beans, lentils all day, every meal
Pro Tip from Coach Tadda
Think of protein like tools in a toolbox. Whey is your quick fix. Casien is your overnight repair. Chicken, fish, and eggs? They’re your foundation. Use the right ones at the right times to maximize your results!
Why Protein is Your Secret Weapon
Every time you train, you create tiny micro-tears in your muscles. Protein repairs those tears, rebuilding them bigger and stronger. Without enough protein, your hard work in the gym won’t pay off.
How Much Protein Do You Need?
• Get your FIT3D scan at Tadda’s Fitness to find out exactly how much protein you need.
• General rule of thumb: 0.7–1 gram per pound of bodyweight per day
• Example: 160 lbs. = 115–160 grams daily
• Spread across 4–6 meals/snacks for best absorption.
All Protein is Not Created Equal
Amino Acid Profile
• Complete proteins (chicken, fish, eggs, dairy, soy) contain all 9 essential amino acids.
• Incomplete proteins (nuts, beans, grains) are missing some but can be combined to form complete proteins.
Digestibility & Absorption
• Whey = fast (perfect 20–30 minutes post-workout)
• Casein = slow (great before bed)
• Plant proteins digest slower and may need combining for maximum benefits
Protein Quality Ranking
• High: Whey, casein, eggs, chicken, fish, soy
• Moderate: Beans, peas, nuts
• Low: Collagen, gelatin (better for joints/skin than muscle)
Supplements: What Works vs. What’s Hype
Worth It
• Whey protein – fast, convenient (Tadda’s Cafe shakes = ~40g protein)
• Casein protein – overnight repair
• Creatine monohydrate – proven for size & strength (available at our cafe, ask to add it to your shake or water)
• Omega-3 fish oil – reduces inflammation, supports recovery
• Vitamin D & Magnesium – support energy & muscle function (Vitamin D3 available in our store, or as an injectable in our Wellness Center)
Skip It
• Over the counter “Testosterone boosters” & “muscle gain stacks” = hype
• Excessive pre-workouts = jittery, not effective, moderation is okay.
• Collagen = great for joints, skin and nails, but not for muscle (still available in our cafe for tea/water add-ins)
Keys to Winning the Challenge
✔️ Build every meal around lean protein
✔️ Train heavy with progressive overload
✔️ Sleep 7–8 hours per night
✔️ Stay hydrated (IV therapy available in our Wellness Center)
✔️ Be consistent — daily habits = $500 + a stronger YOU!
Every rep, every meal, every night of good rest moves you closer to the $500 prize, and your strongest, healthiest self.
No Mess. Just Results.
