September Edition
💪 Supplement Spotlight
Pump Up Your Protein
One of the most important things we can do for our long-term health is build and maintain muscle mass.
Muscle isn't just about looking fit or lifting heavier weights. It helps us stay strong, capable, resilient, and independent as we age, and resistance training is one of the best tools we have to build and preserve it.
But training is only part of the equation.
We also need to give our body enough protein to support the muscle we're working so hard to build..
Why We Prioritize Protein
💪 Build & Maintain Muscle
Protein provides the amino acids your body needs to repair, maintain, and build muscle in response to your training.
🏋️ Support Training & Recovery
Consistently getting enough protein helps your body recover and adapt between training sessions.
⚖️ Improve Satiety & Body Composition
Protein is highly satiating, which can help keep you fuller for longer and make managing your overall calorie intake easier. When losing weight, adequate protein also helps preserve the muscle you've worked hard to build.
🧓 Stay Strong as You Age
We naturally become more susceptible to losing muscle as we get older. Strength training and adequate protein are two of our most important tools for maintaining muscle, strength, and physical function throughout life.
🎯 How Much Should You Aim For?
For active adults looking to build or maintain muscle, a practical daily target is:
0.8–1.2 grams of protein per pound of bodyweight per day.
For example:
150 lb → 120–180g protein
180 lb → 145–215g protein
200 lb → 160–240g protein
You don't need to hit an exact number every single day. Think of it as a target range and focus on consistency.
If you're having trouble reaching that amount through meals alone, that's exactly where a protein shake can be useful.
An extra 20–30g of protein that's quick, convenient, and easy to consume can make hitting your daily target much more achievable.
🥩 Whole Foods + Convenient Options
We want the foundation of our nutrition to come from quality whole foods, meat, fish, eggs, dairy, Greek yogurt, cottage cheese, legumes and other protein-rich foods.
But here's the reality:
Hitting your protein target every day through whole foods alone can be a real challenge.
That's why I'm a big fan of protein supplementation for most people.
A protein shake isn't a replacement for good nutrition. It's simply an easy, convenient way to add 20–30g+ of quality protein to your day and make consistently hitting your target much easier.
Throw it in a shaker after training. Add it to a smoothie. Blend it into breakfast. Or have it as a before bed treat if your a chocolate lover like me!
💡 Coach's Tip
Don't wait until dinner to realize you're 80 grams short.
Try to include a good source of protein at each meal throughout the day, and use a shake to ensure you close the gap.
Train to build muscle. Eat enough protein to support it. Make both a priority for life. 💚
🍳 Renegade Recipe of the Month
🍳 Egg Breakfast Toast
Starting your day with a solid serving of protein doesn't have to mean complicated meal prep.
This Egg Breakfast Toast combines eggs, cottage cheese, spinach, and sourdough for a quick, filling breakfast with 35g of protein, and it only takes about 10 minutes to make.
📊 Nutrition
🔥 491 Calories 💪 35g Protein 🍞 46g Carbs 🥑 18g Fat
🛒 Ingredients — 1 Serving
80g French Vienna or sourdough bread
3 whole eggs
80g cottage cheese
15g fresh spinach
1 tsp chili flakes or crushed red pepper
Cooking spray
Salt to taste
👨🍳 Directions
Slice and toast the bread.
Finely slice the spinach.
Whisk the eggs with a pinch of salt.
Spray a nonstick pan with cooking spray and scramble the eggs over medium heat.
Spread cottage cheese over the toast, add the spinach, and top with scrambled eggs and red pepper flakes.
Serve and enjoy!
💡 Coach's Tip
Breakfast is often one of the meals where people fall behind on their daily protein target.
Getting around 30 gramsof protein early in the day can make reaching your overall target much easier, and helps create a more filling breakfast that keeps you satisfied through the morning.
Training soon after? Add a piece of fruit for some extra carbohydrates and you've got a great pre-training meal. 💪
📅 What's Happening
🚣 SEPTEMBER Challenge of the Month
Row the Elbow: 120,000 Metres!
This month, we're working together for a gym-wide cumulative rowing challenge!
Our goal: 120,000 metres combined, roughly the length of Calgary's Elbow River. 🌊
The challenge isn't about who can row the fastest or the farthest. Every metre counts toward getting the entire Renegade crew to the finish line.
🚣 How It Works
Hop on the rower and accumulate metres:
Before your workout as part of your warm-up
During your workout or conditioning
After your session for a little extra work
When you're finished, add your metres to the tally on the board.
500m here. 1,000m there. It all adds up!
🎯 THE GOAL: 120,000 METRES
We'll keep a running total throughout September and see how far we've made it down the Elbow.
Whether you contribute 500 metres or 10,000 metres over the month, you're helping move the whole gym forward.
One gym. One goal. 120,000 metres.
Let's see if we can row the Elbow together! 🚣💚
#RenegadeStrong
