Episode Details

What happens when you start eating more protein? How long does it take to notice fewer cravings, better muscle recovery, more energy, and visible body recomposition? In Day 20 of the RAC Summer Recomp Series, you'll learn the realistic timeline of increasing your protein intake, why protein is essential for fat loss, muscle building, metabolism, and healthy aging, and what women over 35 can expect in the first few days, weeks, and months.

Today's RAC Targets

1. Hit your personal daily protein goal.
2. Spread your protein across at least 3 meals (25–35g per meal).
3. Write down the first benefit you're hoping to notice and track your progress.

💪 Ready to build muscle and lose fat? Join The RAC Recomp Collective, my monthly strength training program designed specifically for women 35+ who want to achieve body recomposition. Workouts change every month and are built to help you get stronger, leaner, and more confident.

📲 Follow @racfitness_ on Instagram for daily body recomposition tips, high-protein nutrition, strength training education, and motivation.