Episode Details

Day 18: What are the best high-protein foods for building muscle, losing fat, and achieving body recomposition after 35? In today's episode of the RAC Summer Recomp Series, we're ranking the best protein sources and breaking down which foods deserve a permanent place in your kitchen.

You'll learn the difference between high-quality whole-food proteins and processed protein products, why protein quality matters for muscle growth and recovery, and which foods make it easier to consistently hit your daily protein goal. We also cover common foods people mistake as protein sources (like peanut butter and nuts), whether frozen foods are just as nutritious as fresh, and simple meal prep strategies to make eating high protein realistic for busy women.

Whether you're trying to lose fat, build lean muscle, or simply increase your protein intake, this episode will help you stock your kitchen with foods that support long-term body recomposition success.

RAC DAILY TARGETS:

✅ Add one new whole-food protein source to your grocery list this week.

✅ Include a quality protein source at every meal today.

✅ Meal prep at least one high-protein food to make tomorrow easier.

💪 Ready to put your nutrition to work with a structured strength training program? Join The RAC Recomp Collective, my monthly workout membership designed specifically for women 35+ who want to build muscle, lose fat, and master body recomposition through progressive strength training. New workouts every month, with beginner, intermediate, and advanced options.

Workouts:

📲 Follow along on Instagram @racfitness_ for high-protein recipes, body recomposition education, workout tips, and daily coaching.

Instagram:https://www.instagram.com/racfitness_