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Timon
Nobody ever taught you how much protein you need or why you reach for something sweet at four in the afternoon. So you guess. And you guess too low.
About 30 grams, at every main meal. The same amount of protein spread evenly across the day produced 25 percent more muscle building over 24 hours than a skewed pattern with one large portion in the evening. A breakfast without protein is a meal that does nothing for your muscles, however healthy the rest of your day is.
Healthy and enough are two different things. Most people who are stuck eat too little protein and far too much on feeling.
Your breakfast and lunch were too light, and at four your body presents the bill.
Every diet works as long as you keep it up. That is where the problem sits: no diet is built on your week, your work and your family.
We start with what you eat now. One week of measuring gives us real numbers to work with. After that we bring your protein up to level, we build a handful of meals you actually enjoy and we set out what you do on a day that derails.
You learn to recognise portions by eye, so you do not have to weigh things for the rest of your life. That is the goal: that you can do it yourself, even once I am no longer there. Nutrition never stands on its own either, because better sleep makes your hunger manageable and strength training decides where your calories go.
Want personal guidance from the start? See how High Performance 1:1 Health Coaching works.
Before
After
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He got his energy and confidence back. Strength training and understanding his nutrition did the heavy lifting.
“Van bij de start neemt Timon je mee langs verschillende facetten zoals slaap, voeding en beweging. De eerste maand focusten we op gespannen spieren, mobiliteit en flexibiliteit; die oefeningen helpen me vijf maanden later nog steeds. Daarna startten we met krachttraining waarin hij je steeds geduldig helpt met techniek en uitvoering. Ik voel me sterker, fitter en weet wat ik kan doen als ik ergens een pijnlijke of stramme spier voel. En door zijn tips over voeding eet ik een pak bewuster!”
Sophie Vyncke · docente hogeschoolStart with the free health check. In about three minutes you know where your Biggest Win is, with three steps you can start on this week.
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This article is information, not medical advice. If you have symptoms, are pregnant or take medication, talk to your doctor before changing anything.
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