Erin 🌺✨| Fitness Coach

1842 followers

Follow

Follow

Follow

1/2

2 saved

3

Protein isn’t just for bodybuilders

If your goal is to lose fat, get stronger, and look more “toned,” protein matters more than most women realize.

Protein isn’t just for bodybuilders. It’s one of the key nutrients that helps your body build muscle while you’re losing fat, which is what actually creates that strong, toned look.

And for postpartum moms especially, protein helps support

:• muscle repair after workouts

• rebuilding strength after pregnancy and birth

• better recovery and energy

• staying fuller longer throughout the day

Many women start strength training but aren’t eating enough protein to support the changes they want to see.

If you’re working out but not seeing the progress you expected, your protein intake might be part of the puzzle.

Do you currently track your protein or just try to eat it intuitively?

.

.

.

.

.

.

.

#onlinefitnesscoach #postpartumfitness #fitmoms #fitnescoaching #pregnancyfitness

3/12 Edited to

From personal experience, I’ve realized that increasing protein intake truly changes the game when it comes to fitness progress and postpartum recovery. Initially, I underestimated how critical protein was beyond just muscle building, thinking it was mainly for bodybuilders. However, after tracking my protein daily, I noticed better muscle repair and reduced fatigue after workouts. This has been particularly important postpartum, where my body needed more nutrients to regain strength and energy without feeling overly hungry throughout the day. Protein works as the key macronutrient that repairs muscle fibers broken down by exercise and builds new muscle while you’re losing fat. Without enough protein, recovery slows and strength improvements can plateau. It’s not just about eating protein intuitively but making sure your daily intake meets your body’s needs based on activity level and goals. I found that incorporating protein-rich meals and snacks like Greek yogurt, lean meats, and plant-based sources boosted my energy and kept me fuller longer, preventing overeating. Additionally, it’s helpful to spread protein evenly throughout the day rather than consuming it all at once. For other women aiming to tone up and get stronger, especially postpartum moms rebuilding after pregnancy and childbirth, meeting protein needs is crucial. It supports muscle repair, speeds up recovery, and helps you feel more energized for workouts and daily life. If progress stalls despite consistent training, examining protein intake can often uncover nutritional gaps holding you back. In summary, prioritizing protein has made my fitness journey smoother and more effective, and I encourage others to track their intake and adjust as needed to support their unique fitness and recovery goals.

Related posts

Weight Goal = Daily Protein Goal

Cool. Then let’s talk about protein—because without it, you’re just spinning your wheels. Here’s the truth most women don’t hear enough: Protein isn’t just for bodybuilders. It’s the key to fat loss, muscle definition, and feeling full without starving. ➡️ It helps preserve lean muscle whil

65 likes

A graphic titled 'PROTEIN IS IMPORTANT' features a fit woman holding a shaker bottle. Surrounding her are text bubbles listing protein benefits: builds muscle, supports immune function, aids muscle recovery, helps maintain weight, boosts metabolism, and supports bone health.

Protein isn’t just for bodybuilders 💪

It’s essential for your hormones, metabolism, immune system, and more! Fuel your body with the nutrients it needs to stay strong, recover faster, and feel your best 💥💪🏻 #lemon8contest #AskLemon8 #protein #proteinhack #hightprotein

26 likes

Protein Cheesecake Pudding 🍰✨

🍋✨ PROTEIN CHEESECAKE PUDDING (32g Protein!) If you want a dessert that hits like cheesecake but works like a high-protein snack… this is the one. Creamy, thick, sweet, and literally ready in minutes. Perfect for night shift, busy mornings, or when you just want something that feels naughty but

1573 likes

Let’s get that chest/breast to sit right

This the ☝️ #4WillTho💯 And ladies it takes a CRAZY amount of WEIGHT and PROTEIN and CONSISTENCY for you to even get close to looking “manly”. Women bodybuilders take steroids too just in case you didn’t know So yea stop thinking that. And fellas time to poke that chest out I’m ge

2703 likes

Prepping protein for the week 🍗

If you’re in your meal prep era, let me give you ONE TIP that has helped me!!!!! PREP YOUR PROTEIN FOR THE WEEK!!!!! ✨ Why? We are so busy with our everyday activities, and coming home to cook a healthy meal isn’t always the easiest or fastest. But if you prep you your protein in advance, pu

1283 likes

A man is performing battle rope exercises in a gym. The image asks "Protein Before or After Your Workout?" and discusses how successful women can tone up and build muscle without wasting workouts.

A man and woman are in a gym, with text explaining "Why Protein Timing Matters." It highlights that proper protein timing is essential for reshaping the body, building muscle, and achieving sculpted results.

This image provides protein timing tips for morning workouts (before breakfast). It advises light pre-workout fuel, a high-protein breakfast immediately after, and hydration for efficient recovery and fat burning.

When should you eat protein for fat loss?

Weight loss tips on when to consume protein. #fatloss #lemon8partner

1584 likes

Creatine isn’t just for bodybuilders

💡 Let’s clear something up: creatine isn’t just for bodybuilders. It’s one of the most researched + effective supplements out there—and it’s a game-changer for women who want to support lean muscle, metabolism, AND brain health as they age. ✨ Our formula is: ✅ Clean + effective ✅ Backed by

0 likes

Protein Fluff Of The Day

Sweet, tangy, and oh-so fluffy! 🍋‍🟩 I told y’all I had more and OOOOOO if this one isn’t my favorite This Key Lime Pie Protein Fluff is the perfect light and creamy treat with a boost of protein! Recipe: 🤍 2 tbsp Cool Whip 🍋‍🟩 1 single-serve cup Key Lime Oikos Pro Yogurt 🧁 ~1 tbsp Sugar Free

1419 likes

Health tips🤝🏼

“If you’re struggling with fat loss, cravings, or energy crashes… this might be why👇” Protein isn’t just for bodybuilders. It helps with: ✅ Staying full longer ✅ Supporting lean muscle (which improve your metabolism) ✅ Reducing cravings (even the late-night ones) ✅ Preventing the “hangry spi

82 likes

💪 130g of protein made SIMPLE ⬇️

Here’s what a normal busy-girl day of eating looks like when you actually hit your protein: 🥚 Breakfast: 2 eggs + ½ cup egg whites + apple or toast on the side 🍗 Lunch: 5 oz chicken + sweet potatoes + green beans 🐟 Dinner: 4 oz salmon + rice + broccoli 🥤 Snacks: Legion egg protein shake + Gre

1001 likes

Easy high protein egg salad

This was my first time making this recipe and it did not disappoint! You literally cannot taste the cottage cheese! Added some red pepper flakes for a little spice! 10/10 recommend! If sweet isn’t your jam, swap out the miracle whip for low fat mayo 😊 #easyeggsaladrecipe #highproteinmeals

801 likes

A woman in athletic wear holds a jump rope, with text overlay 'High Protein Options for Picky Eaters' and categories like protein waters, shakes, chips, snacks, lemonades, and yogurts, emphasizing muscle growth.

Text explains protein's importance for muscle growth and repair, accompanied by five different protein-infused water bottles in various colors and designs.

Text discusses protein's role in weight loss by promoting fullness and boosting metabolism. Below, a collage displays various protein-rich snacks, bars, and dairy products.

Best High-Protein Options for Picky Eaters💪🍑

As an adult who’s trying to stay fit, lose a little weight, or just improve your overall health, you’ve probably heard it a thousand times: you need protein. But for some of us, getting enough of it in our diet isn’t as easy as it sounds. Maybe you’re a picky eater, or maybe you just don’t have tim

750 likes

Why I Take Creatine as a 50+ Woman

Let’s talk CREATINE — not just for bodybuilders, not just for men. For US. Women 40+ who want to age STRONG — not shrink! Since I started taking it: 💥 Less fatigue 💥 Better recovery 💥 Sharper focus 💥 Muscle tone popping 💥 Energy UP Creatine is one of the most studied supplements in the

167 likes

A person in grey athletic wear shows their glutes, with text 'LIQUID PROTEIN FOR BIG GLUTES 20 GRAMS'. An Isopure Infusions tub and a smartwatch displaying fitness metrics are also visible.

A person in black athletic wear takes a mirror selfie, with text explaining Isopure Infusions is a clear whey isolate, light, fruity, 20g protein, with only 5 ingredients and no artificial flavors or colors.

An Isopure Infusions protein powder tub in Citrus Lemonade flavor is shown, with a note stating 'No add sugar!'. The label indicates 20 grams of protein from 100% whey protein isolate.

20G OF PROTEIN & LESS THAN 100 CALORIES

Getting enough protein can be challenging, especially when aiming for muscle growth, like those sought-after juicy glutes. While protein bars, shakes, and chicken breast are common options, they often come with downsides like being dense, chalky, or high in calories. I found another way to get my p

906 likes

High protein, realistic and healthy meal ideas 💖🥑

These are my go-to high-protein, easy meals that I make on repeat for me and my family while working toward my fitness goals. I like to keep things simple with three balanced meals a day to stay full, energized, and satisfied. Prioritizing protein and whole, nourishing ingredients has made the bigg

299 likes

If you’re trying to hit your protein goals... make these 💪

High-protein homemade bars 25g protein per bar and way better than the expensive shop ones. Easy to make and perfect for snacks or post-gym. Save this tor later 25g protein | 325 calories - per bar Tip: Everyone's goals are different! Cut the bars into 8 instead of 6 if the cal

12 likes

Get LEAN for Summer☀️ 3 tips + tricks

Here are my top 3 tips to get LEAN for summer + explanations ⬇️ 1. Add 20-30 mins of the Stairmaster Okay so adding cardio doesn’t HAVE to be the Stairmaster, but it is my favorite cardio machine. Not only do you burn a lot more calories than other machines, but you also work your legs and gl

133 likes

If you’re increasing protein but not fiber, listen

Day 12. We talk a lot about protein for muscle and fat loss — but fiber is just as important. It supports digestion, blood sugar regulation, and gut health. Most women should aim for 25–30g of fiber daily, and many of us fall short. Are you tracking fiber the same way you track protein? 👀

9 likes

Protein Pasta Recipe!

This took so long to make haha! As requested my Creamy Italian Protein Pasta recipe. This isn’t a perfect recipe so please don’t judge me 😅. This makes about 4 servings! You can add whatever you want to make if how you like this is just what i’ve come up with. Each serving is around 47.2 gram

46 likes

How I keep Myself TONED 🍑160+ Protein 🍑 Fasting

🍋The ideal calorie deficit for effective weight loss: A tried-and-true guideline from experts suggests aiming for a deficit of approximately 500 calories per day. 🍋This balanced approach typically results in shedding around 1-2 pound per week, setting you on the path to your desired goals. 🍋

317 likes

💪🔥 High-Protein Marry Me Chicken Recipe 🍗✨

🍗✨ This creamy, protein-packed chicken dish isn’t just dinner it’s a declaration of love! Juicy seared chicken, a rich sauce with Greek yogurt & sun-dried tomatoes, and flavors so good they’ll have everyone asking for seconds. 💍💕 💡 Perfect for: Date nights, meal prep, or impressing guests!

254 likes

Best protein shake for someone isn’t a huge fan?

I had my first meeting with the dietician at my clinic last week and was given some initial preop diet goals, and if nothing else these people are all about the protein shake from the very beginning. I bought a couple of kinds when I didn’t think about how they taste and can just kind of get them d

162 likes

A person holds a Core Power chocolate protein shake, with text overlayed stating 'Protein Lesson make sure you're actually buying protein!' and 'Lemon8 @bekahroni.cheese' at the bottom.

A small hamster sits on a fluffy white surface, with bold black text above and below it reading 'REMEMBER just bc something isn't high in protien doesn't mean you shouldn't enjoy it any less!'

A hamster is on a white bedsheet, with text explaining that the lesson helps determine if protein-based food items like bars and shakes are worth the money spent.

Here’s a trick my doctor taught me on how to find high protein based foods! Some bars are way too low in protein to be charging the amount they do! Get ready for hot girl summer with this lesson :) #Lemon8Diary #protein powder #protein #healthylifestyle #HealthTips 🛍Brand: Premier Protei

7289 likes

Hormone-Balancing Protein Banana Bread 🍌✨

Hormone-Balancing Banana Protein Bread 🍌✨ Fluffy, moist, and packed with seed-cycling superpowers! 🌱💛 This isn’t just your average banana bread—it’s loaded with: ✔️ Flax & Pumpkin Seeds for the follicular & menstruation phase 🌿 ✔️ Protein-packed goodness to fuel your body 💪 ✔️ Warm

283 likes

A close-up of high-protein cheesy fries topped with melted cheese and bacon crumbles, with the text 'HIGH PROTEIN CHEESY FRIES?!?!' overlaid.

A blender containing cottage cheese, shredded cheddar, and spices, ready to be blended into a smooth cheese sauce, with instructions overlaid.

The inside of a blender showing the smooth, orange-yellow blended cheese sauce, indicating the desired color and texture.

High Protein Cheesy Fries

**🍟 High Protein Cheesy Fries Recipe! 🧀** Craving a tasty, protein-packed snack? These cheesy fries are perfect for you! Here’s how to make them: **Ingredients:** - Frozen fries (follow package instructions) 🍟 - **Cheese Sauce:** - 1 cup cottage cheese 🧀 - 1.5 cups shredded cheddar 🧀

597 likes

Delicious Vegan Protein Waffles

These Vegan Protein Waffles are crispy on the outside, yet so soft and fluffy on the inside. You can find the full recipe on my site or down below. 💕 Ingredients * 1 1/2 cups whole wheat flour (175g), or 2 cups all-purpose flour, (240g) * 1/2 cup vanilla protein powder, (50g) * 2 tbsp gra

15 likes

A woman in athletic wear takes a mirror selfie, showcasing her abs. Text overlay introduces the topic: "meals I eat on repeat as a girlie who isn't restrictive and focuses on high protein + realistic meals." A decorated Christmas tree is visible.

A white bowl held by a hand, filled with sliced hard-boiled eggs, turkey bacon, kiwi, strawberries, and blackberries. The caption describes it as a "hard boiled egg + turkey bacon + fruit - perfect post gym meal for me. Over 30g protein."

A white bowl of chia seed pudding topped with frozen berries, peanut butter, and mini chocolate peanut butter cups, with a gold spoon. The caption states it's a "high protein dessert with over 30g protein + 12g fiber."

high protein meals I make at home on repeat

These are the high-protein meals that I can make on repeat I never get sick of! They are simple, easy, high protein and keep me satisfied! I try to focus on a high protein diet, but I’m not restrictive. I eat dairy, gluten, I love carbs but I also try to nourish my body with Whole Foods. I aim for

430 likes

Learn Your Protein 🥛🥤

Of course, there is more to protein than just your powders! However, since protein drinks are becoming marketed more, take a second to learn about what type of protein is beneficial for you 🤩 I highly recommend eating your protein (from animal and dairy sources) but if you’re someone who favors

24 likes

High-protein Spinach& Artichoke Dip ✨

✨ Creamy, balanced, and made to feel good ✨ Greek yogurt, whipped cottage cheese, one egg, and extra feta + mozzarella on top because restriction isn’t the vibe 🤍 Comfort food that still supports your goals. ⸻ ✨ High-Protein Spinach & Artichoke Dip ✨ 🥣 Ingredients 🥣 - 1 cup

101 likes

10-Min High-Protein Glow Up Meals

Weight loss can look aesthetic. These are high-protein meals for girls who: – are trying to lose weight – care about hormone balance – want to feel confident AND healthy – don’t love cooking Every meal is: ✔ high protein ✔ beginner-friendly ✔ 10 minutes or less ✔ not boring You don

285 likes

Creatine Isn’t Just for the Gym

Most people think creatine is only for bodybuilders — but here’s the truth 👇 This powerhouse nutrient supports: 💫 Cellular energy (ATP) so you feel more alive, not just “awake” 🧠 Brain and hormone balance 🌿 Histamine + inflammation regulation 😌 Calm, focused energy (without caffeine) Crea

3 likes

Anatoly shocked bodybuilders with 32kg MOP

58 likes

A gym interior with text overlaying a 7-day high-protein meal plan schedule for body transformation, encouraging users to hit the gym.

A pink background with geometric patterns and text inviting users to 'JOIN NOW' for a '1 WEEK GLOW-UP CHALLENGE'.

A black background with a pink header detailing Day 1 of a 7-day high-protein meal plan schedule, listing breakfast, snacks, lunch, and dinner.

My 1 Month LA Glow Up High-Protein Meal Plan ✨

The Power of High-Protein Meals in Your Fitness Strategy Hi, lemon drops! In the world of fitness, nutrition plays a pivotal role in achieving optimal results. Among the various dietary components, protein stands out as a critical macronutrient for those looking to enhance their physical perform

60 likes

My 35 gram high protein breakfast this morning!

✨High Protein breakfast for balancing my hormones 🫶🏼 Why High Protein is SO Important for PCOS. -Improves insulin sensitivity -Reduces blood sugar spikes -Decreases cravings -Helps maintain lean muscle (which improves glucose metabolism) -Keeps you fuller longer -More muscle = better insu

415 likes

Wellness Journey Tips.

Are you working against your body or with it? 🕊️ As a Personal Trainer and Wellness Lover advocating for the woman who keep themselves small when they know they can do more who is building her empire one step at time and helping other woman realign with their best selves I’m running for District

3 likes

🔥 Fajita Turkey Burger: Protein-Packed & Flavor

🔥 Meet your new go-to high-protein lunch: the Fajita Turkey Burger 🦃💪 Packed with lean protein, healthy fats, and serious flavor — this isn’t your average burger. It’s hormone-friendly fuel that keeps your metabolism firing and your energy high. ⚡️ 💥 Simple. Fast. Rebyrth-approved. Tag a

37 likes

High protein meals I eat on repeat to fuel my body

These are high-protein and easy meals that I make for myself and my family on repeat to help me reach my goals. I try to focus on three bigger meals throughout the day to keep me satiated and full. I focus on high protein and nourishing ingredients to fuel my body. I am non-restrictive and still al

68 likes

Why Creatine Isn’t Just for the Gym

Think creatine is just for bodybuilders chasing a "pump"? Think again. Recent science suggests that this powerhouse molecule might be one of the most underrated tools in the longevity toolkit. As we age, our bodies face two major hurdles: the loss of muscle mass (sarcopenia) and a dip in c

0 likes

4 FOODS U WERE TRICKED INTO THINKING ARE PROTEIN✨

By now we all know how important nutrition is to really notice the most progress from your workouts✨Being misinformed on which foods are high quality protein sources is wayyyy more common than it should be! This is mainly due to tricky marketing tactics, but that’s a whole separate story in and of

46 likes

high protein foods for muscle growth 💪🏽

Heyy yall here are some of my favorite high protein foods for muscle growth that i’ve been really enjoying lately!!🥗 First: is Argentinian shrimp pasta!! This is such a yummy dinner idea and so quick and easy to make. I like to get the shrimp from trader joe’s and the protein Banza pasta noodles

613 likes

BOMB ASF Protein Ninja Creami 🤤 #gymgirlsoftiktok #girlswithmuscle #weightlifting #gymgirlies #gymrats #gymratsbelike #bodybuilders #bikinicompetitor #bikiniprep #prep #ninjacreamirecipe #idekanymore

8 likes

Boost Protein Absorption Naturally 🌿

Did you know your body doesn’t absorb all the protein you eat? 👀 The secret isn’t just what you eat… it’s what you pair it with. These natural herbs & seeds can help your body digest better, reduce bloating, and absorb more nutrients 💚 🌿 My favorites: • Cinnamon & fenugreek → help b

115 likes

Protein pasta with smoked sausage🔥

Protein pasta tossed with smoked sausage, onions, and bell peppers all coated in that creamy Alfredo + spaghetti sauce combo 😮‍🔥 This meal is: 💪 Packed with protein to keep you full 🫑 Loaded with veggies for nutrients ⚡ Balanced with carbs for energy Now let’s be real… it can get higher in

0 likes

cinnamon roll popcorn thats low cal + has protein?

My New Go To: 150 Cal Cinnamon Roll Protein Popcorn ✨ This Khloud Protein Popcorn in Cinnamon Roll is a game changer for anyone who loves a sweet treat but wants better ingredients AND added protein! ☁️ Most flavored popcorn is just sugar, but this gives you 7g of protein per serving. The fla

7 likes

A guide to high-protein, whole-food meals for weight loss and menstrual phase support, featuring a Teriyaki Chicken & Quinoa Nourish Bowl. The bowl contains chicken, quinoa, avocado, carrots, and broccoli, emphasizing balanced, iron-rich, and hormone-aware nutrition.

A Berry Glow Cappuccino recipe for morning energy, made with espresso, almond milk, berry purée, and vanilla. It's designed to provide antioxidants, gentle energy, and light protein without a sugar spike or caffeine crash, with an app screenshot showing ingredients.

A Breakfast Power Scramble recipe with eggs, cottage cheese, sweet potato, and spinach. This high-protein meal supports menstruation with iron and vitamin C, provides fiber for stable blood sugar, and helps reduce cravings, shown with an app screenshot.

High-Protein Period Meal Guide

If fat loss feels harder during your period, your meals may need adjusting. During the menstrual phase, energy demands shift and iron levels drop. Undereating or cutting carbs often makes cravings worse. This high-protein whole-food guide supports: • 100–140g protein (varies by body and goal

18 likes

See more