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30 Grams of Protein for a Slim Waist!

Fillet of salmon with asparagus

Not that long ago, there was talk about the 30 g of protein we should consume at each meal to promote protein synthesis (muscle growth). Indeed, in 2013 Dr. Douglas Paddon-Jones explained the results of his research: this is the ideal quantity of protein to increase protein synthesis by 50%. In addition, when combined with training, muscle growth is increased by 100%. This is an excellent way of maintaining muscle mass during a weight loss process, but also to enjoy increased satiety. And increased satiety means better weight management! But how can we get such a quantity of protein without too much calories? Here are a few ideas of meals with 30 g of protein.








Bon appétit!

By Caroline Proulx



Caroline Proulx

Holder of a bachelor’s degree in nutrition from McGill University, and member of the Ordre Professionnel des Diététistes du Québec, Caroline has been working as a nutritionist for Nautilus Plus since January 2013. A seasoned marathon runner with a passion for cooking, she also animates conferences and motivation groups about nutrition! “As I have not always been a keen athlete, I am very proud of having completed a marathon, and also of preparing the next ones! For me, nutrition is not only the key to optimal performance, but also a medicine in itself. Therefore, my objective is to encourage people to change their habits if they need to and motivate them to never give up, but first and foremost, make them realize that eating healthy is a pleasure that we are lucky to enjoy three times a day!”

30 Grams of Protein for a Slim Waist!is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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