strength by fitness

podcasts

recent articles

Complete view of protein, human health, exercise, and aging. RDA vs higher-protein intake, and high-SPC

Complete view of protein, human health, exercise, and aging. RDA vs higher-protein intake, and high-SPC

Protein synthesis & its role in hypertrophy is, first of all, not the be-all, end-all of higher protein intake benefits.

So neither 1.6 nor 2.0g/kg/day represents a hard stop with no additional benefits from a higher protein intake. The reason why some people can claim that 1.6 is all that’s needed depends on how complete you want the conversation to be. But, when they make that claim, they are always, and only, talking about healthy, younger omnivores, and they are only looking at protein synthesis and hypertrophy. Seemingly doing so because they are convinced that human health, nutrition, and fitness never, ever go beyond these two things, and that everyone happens to be young, and an omnivore.

This is based on an incomplete understanding, or at least a limited perspective, on food, health, aging, and fitness.

read more
Fiber Rich Berry Dream Smoothie No1. Higher-SPC, High-Protein.

Fiber Rich Berry Dream Smoothie No1. Higher-SPC, High-Protein.

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.

read more
BBQ Smashed Potatoes, Beans, Veggies & Mince.

BBQ Smashed Potatoes, Beans, Veggies & Mince.

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.

read more

We appreciate you

so stay healthy & never stop training

 

 

Contact

Private In-App Messaging is Available For All App + Coaching Clients

Adress

Coaching
Available Online on IOS & Google Play, and In-person.

Follow Us

Copyright 2025 Strength By Fitness.