Strength By Fitness delivers our first higher-SPC, nutritionally rich, high-protein berry dream smoothie, equipped with fibers and healthy fats in a low-carb package.

And it delivers successfully on this tasty, nutritious meal while sticking to a lower energy per nutrient ratio of roughly 12.

72g of protein, 800 – 900 calories, with a very high SPC score in the range of 66 to 80. Never let anyone steamroll you with the lazy expression, never drink your nutrients because this smoothie delivers on all the right food metrics, with none of the baggage.

Strength By Fitness smashed BBQ potatoes served with creamy beans, vegan mince, and a plethora of veggies, and thin slices of fruit and mushroom make this an outstanding meal for both weekdays and weekends.

This meal once again delivers on our trademark of higher-SPC, & high-protein, fiber, and rich in micronutrient meals. All while keeping to a lower energy intake per unit of nutrient.

70g of protein, 700 – 800 calories, with a very high SPC score in the range of 66 to 80. If you skip the mayo and olive oil, you might even push this meal into the highest of SPC categories.

Strength By Fitness roasted edamame beans with berries & whole fruit. delivers higher-SPC, & a high-protein, fiber, and micronutrient intake for a lower energy per unit of nutrient ratio. This is a great, quick member & client exclusive meal at home that’s easy to make- It is also the perfect grab to go meal when you are eager to head out for that adventurous hike or outdoor date. 71g of protein, 700 – 800 calories, and an SPC range of 66 to 80.

Strength By Fitness delivers the perfect & healthy homemade protein
bar with this easy-to-make higher-SPC recipe.

Our protein bar exists somewhere between a protein-rich banana bread and fiber-rich oat bar. As such this bar delivers healthy nutrients, higher-SPC, and plenty of protein. There are, as always with our recipes, several main protein sources. 100+ grams of protein and a good SPC range around 50.

THE HIGH-PROTEIN FOOD APPROACH THAT STRENGTH BY FITNESS HAS BEEN CHAMPIONING AND COACHING FOR THE PAST DECADE.

Our nutritionally rich high-protein, higher-SPC coaching is not just for the elderly, or the obese, and perpetually overweight who need better habits that are possible to adhere to long-term. Neither is it just for the many strength, muscle, and power-focused fitness-loving people, and athletes that regularly show up all year round in the gym no matter their age.

No, on the contrary, the nutritionally rich high-protein approach you see Strength By Fitness talk about, and coach is just as beneficial for endurance-loving athletes and enthusiasts too.

In STYRKA VOLUME ONE, the first of Strength By Fitness fact-based series of books we are inviting you to a realm of healthy food plans and recipes, fitness facts, health science, sleep, recovery, endurance, strength, habits, and more.

Look forward to a complete approach to plant-based eating with a clear focus on maximizing and improving health, aging, and fitness progression over time. This book is delivered with a complete 7-day food plan and a wide library of swap-in meals so you can create a lifelong food adventure with nothing more than this book as your foundation.

Coach Mike further explains the ins and outs of a nutritionally complete high-protein, higher-SPC food approach, no matter diet tribe preference.,

You will also touch base with our fact-based big pillar coaching ideas across fitness, recovery, health, habits, sleep, and nutrition, and many cited studies to back it all up.

In short, STYRKA Volume One provides you with all the tools you need to create vastly better health and fitness progression, food and lifestyle habits, and the body composition and athletic capacity that you strive to achieve.

IN THIS ARTICLE, COACH MIKE EXAMINES TWO CONTRASTING HIGH-PROTEIN INTAKE STUDIES, ONE FROM 2005 AND ANOTHER FROM 2025. DEMONSTRATING HOW THEY RELATE TO AND ULTIMATELY VALIDATE YOUR HIGH-PROTEIN, HIGHER-SPC LIFESTYLE.

I’ll begin by introducing SPC (satiety per calorie), a modern food metric, and explain its relevance to a study conducted two decades ago. We will after that delve into the impact of ultra-processed foods (UPF) on overall food consumption and compare outcomes between a high-protein UPF intake and a lower-protein UPF intake under ad libitum feeding conditions. This comparison will illuminate how these findings fit into the broader fact-based SPC food approach.

All fitness modalities provide a big overlap of benefits & unique health & fitness outcomes. Training across all modalities makes you fitter & healthier. It will not hold you back.
Coach Mike, Strength By Fitness.

Welcome to another fact-based article from Strength By Fitness. today, we are taking a look at the beneficial outcomes of strength training together with aerobic exercise relative to doing just one of them.

Plant-based Protein & fiber Balls. Rich in nutrition, high in protein, and SPC. Yet indulgent & tasty. Another Strength By Fitness winner that’s exclusive for our paid members & Clients. Sign up today to enjoy our exclusive fact-based articles and recipes.

SPC 66 to 80. Protein 65, healthy fats, carbs & fibers, prep, cook, and store in the freezer.