“Eat Your Protein And Lift Weights.”

“Eat Your Protein And Lift Weights. I'd say from a simple standpoint, those are the two most important things.”
~Danica Patrick

This simple advice packs a serious punch. Protein fuels your muscles and helps your body recover, especially after exercise. A 2018 study in The American Journal of Clinical Nutrition found that eating around 1.6 grams of protein per kilogram of body weight per day helps maximize muscle gains from strength training.

Lifting weights isn’t just for bodybuilders—it helps build muscle, burn fat, and protect your bones as you age. Another study in JAMA showed that people who strength trained at least twice a week had a 46% lower risk of early death compared to those who didn’t. Pairing protein with lifting is a long-term win.