Charlene Muskego is a member of the Tla’amin Nation. Her late mother is Elsie Wilson, and her late sister is Kristina Wilson. She owns Tosum Ltd, which empowers individuals through fitness, nutrition, and personal transformation. As a wellness-focused business, Tosum Ltd’s mission is to nurture health, body, mind and spirit, which aligns with good medicine.
Protein is vital in building and maintaining muscle, making it an essential nutrient for anyone engaged in regular exercise. When you work out, particularly during strength training or high-intensity activities, your muscles experience small tears that must be repaired. Protein provides the amino acids required for this recovery process, helping rebuild muscle tissue to be more muscular and resilient. Inadequate protein intake can hinder recovery, lead to muscle loss, and even affect performance.
Aim to consume protein consistently throughout the day to optimize your fitness journey. High-quality protein sources include lean meats, fish, eggs, dairy, tofu, legumes, and protein supplements if needed; for athletes and those who exercise intensely, consuming 1.6 to 2.2g / kg of protein per kilogram of body weight is often recommended. I usually enjoy a post-protein shake after my workouts. I have shared one of my favourite recipes before, and you can find it on my website, tosumstrong.com, under my blogs.
Many clients have asked about protein and travelling to share my tips. Staying healthy while travelling can be challenging, but it’s not impossible. Here are some practical tips:
Pack Snacks: Bring portable, protein-rich snacks like protein bars, nuts, seeds, or beef jerky. These can help you avoid unhealthy airport or convenience store options. I also pack my whey protein. I have also purchased a Ninja Blast portable blender from Amazon, which you can find here. Ninja Blast Portable Blender, Cordless, 18oz. Vessel, Personal Blender for Shakes & Smoothies, BPA Free, Leakproof Lid, USB-C Rechargeable, White, BC151WHC (Canadian Version)
Choose Wisely: Opt for grilled, baked, or steamed restaurant dishes. Avoid fried or overly processed meals whenever possible. I love ordering steak and white rice with steamed vegetables.
Stay Hydrated: It’s easy to mistake dehydration for hunger. Keep a water bottle handy and drink regularly. 3-4 litres of water daily.
Prioritize Protein: Look for meals with lean proteins, such as chicken, fish, or plant-based options, alongside vegetables.
Plan Ahead: If you’re staying in one place, visit a grocery store to stock up on healthy options like Greek yogurt, fruit, or pre-made salads. I rely heavily on the hotel’s microwave and even ordered a plug-in heater for my food in the States. Here is the one I ordered from Hot Logic. https://hotlogic.com/?srsltid=AfmBOopgX1vm47K-BhRKk-4ZY_Px4X8RaWG-gl2V4Xo_1ucQHYfh6eD7
By prioritizing protein and making mindful choices, you can maintain your fitness goals and feel energized no matter where life takes you. I hope you find this helpful!
čɛčɛhatanapɛč qʷaləp tin t̓ᶿok̓ʷ. I thank (honour) you all for coming today and taking the time to read this!