How to build meals that keep you strong and energized

Lifting weights isn’t the only way to focus on strength—what you eat plays a role, too. Map out your meals ahead to make sure you get the right mix of nutrients.

Let’s dive a little deeper…

One not-so-fun fact about weight loss: Along with fat, most people lose some lean mass too (e.g. everything in your body that isn’t fat, including muscle and bone). It’s normal, but losing too much could increase risk of injury, sap energy, and slow metabolism over time.

That’s where protein, calcium, and vitamin D come in. All three help protect lean mass.

• Protein: Research shows higher protein intake helps preserve muscle and promote more fat loss on a weight-loss journey. Protein also contributes to bone health.
  
  

• Calcium & vitamin D: On its own, calcium is known for maintaining and fortifying bones. But it works even harder when paired with vitamin D, which helps the body better absorb and hold onto calcium. Foods like sardines, milk, cheese, and certain cereals contain both.

Does this mean you can forget about all the other nutrients? Or that you need to stock up on protein shakes and supplements? Of course not. Just be mindful to incorporate the above trio into your meals. And meat and dairy aren’t the only foods that can make that happen. Others like tofu, lentils, grains, and some produce also contain protein, calcium, or vitamin D.