Why You Need Protein to Build Muscle.

At CasaVive, we’re all about helping you feel strong, vibrant, and well. And when it comes to building muscle and burning fat, one of the most important tools in your toolbox is protein. Whether you’re a weekend warrior or just getting started on your movement journey, understanding how protein works in your body can help you optimize your fitness and wellness results.

Let’s break it down:

Why Protein Matters for Holistic Health

Protein is made up of amino acids—aka the building blocks your body needs to repair

and grow. When we move, especially during resistance training, we create micro-tears in our muscles. These tears are a good thing! The body can repair and rebuild, leading to stronger, more resilient muscles.

However, if our body doesn't have access to enough protein, after using all that it needs to for our body to function at a baseline level, then building up that new muscle goes on the back burner.

Building up muscle is critical not just for strength and fitness, but also for joint support, bone density, and metabolic health (read all about that here), so we need to provide our the support it needs for that growth.

The Benefits of Protein for Building Muscle

1. Muscle Repair and Growth: After a strength training session, your muscles need amino acids to recover. This repair process leads to muscle hypertrophy—aka muscle growth—and increased strength over time.

2. Strength Preservation While Burning Fat: If you're working on fat loss, you’re likely eating fewer calories. This puts you at risk for muscle loss—but eating enough protein helps preserve lean muscle mass while your body taps into fat stores for energy.

3. Enhanced Body Composition: With enough protein and consistent strength training, you can increase muscle and decrease fat, improving overall body composition. Having a more optimal body composition decreases our risk of developing cardiovascular disease, diabetes, certain cancers, and frailty. (And gives the number one, but less important, request: a "toned" look)

How Protein Supports Fat Loss

Now, we hear all the time how people "don't want to get bulky" (which we promise you won't), but if all this talk about building muscle is scaring you off, lets look at how a higher protein intake supports fat loss:

1. Boosts Metabolism: Protein has the highest thermic effect of food (TEF). This means your body uses more energy to digest protein compared to carbs or fats, giving your metabolism a nice little kick.

   
   

2. Increases Satiety and Reduces Cravings: Protein-rich meals keep you fuller for longer compared to meals higher in carbohydrates. This means you’re less likely to reach for processed snacks later. We see less blood sugar spikes with high protein meals compared to those higher in carbohydrates, and balanced blood sugar and improved appetite control support long-term fat loss.

   
   

3. Preserves Lean Muscle in a Calorie Deficit: One of the biggest mistakes we see at our North York holistic health studio is people cutting calories without supporting their body with enough protein. Decreased calories means less oppourtunity for nutrients, including protein. Without adequate protein, your body may break down muscle instead for those precious amino acids. This can in turn lower your metabolism and make it harder to keep weight off long-term.

   
   

How Much Protein Do You Need?

Everyone’s protein needs are a little different based on age, activity level, and health goals. As a general guideline, many active adults benefit from aiming for 1.2–2.0 grams of protein per kilogram of body weight per day.

We help our clients tailor their nutrition through personalized nutrition coaching and supplement support, right here at CasaVive.

Getting Protein from a Holistic Perspective

At CasaVive, we encourage real, whole foods first. Great protein sources include:

• Lean meats like chicken, turkey, and fish

• Eggs and dairy (like Greek yogurt and cottage cheese)

• Legumes, lentils, and beans

• Tofu, tempeh, and other plant-based proteins

• Protein-rich grains like quinoa

• Quality protein powders, when needed

All of these can be easily incorporated into an anti-inflammatory, gut-friendly nutrition plan—something we talk about often in our Lunch and Learn series and with our North York wellness clients.

Let’s Build Muscle and Burn Fat, the Holistic Way

Protein isn’t just about bulking up—it’s about keeping your body strong, energized, and functional through every life stage. Combined with resistance training, inflammation management, and smart recovery, protein becomes a foundational piece of your wellness puzzle.

Ready to create a plan that’s right for your body? Book a consultation or drop by our North York health studio. We’ll help you optimize your nutrition and movement, one protein-packed plate at a time.

You’ve got goals—we’ve got your back.