Life Time's Registered Dietitians advise aiming for at least 30 grams of high-quality protein at each meal to support muscle growth, recovery, and energy levels. This recommendation is part of their nutrition guidance for the upcoming 30 Strong Challenge, which begins October 5 and encourages participants to prioritize whole foods. Research from The George Washington University Hospital indicates that protein intake can also aid in weight loss and enhance heart health.
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The focus on protein among consumers has grown, aligning with strength training becoming a priority for many. In Life Time’s recent health and wellness survey, 42.3% of respondents identified gaining physical strength as their primary health goal for 2026, and 46.5% planned to increase their weightlifting, surpassing other workout categories.
Anika Christ, a Registered Dietitian and Certified Personal Trainer at Life Time, emphasized the importance of consistent protein consumption alongside regular strength training. She stated, "Strength training creates the opportunity. Protein helps your body do something with it. That's why we recommend starting with 30 grams of quality protein at every meal. It's simple, achievable, and one of the most effective nutrition habits people can build."
Participants in the 30 Strong Challenge are encouraged not only to consume 30 grams of protein per meal but also to engage in daily habits such as completing a workout, achieving 8,000 steps, hydrating sufficiently, sleeping at least seven hours, and incorporating self-care.
Examples of foods that supply 30 grams of protein include a grilled chicken breast, four ounces of roasted turkey breast, a 6-ounce steak, 1.5 cups of extra-firm tofu, five hard-boiled eggs, or one cup of cottage cheese. While whole food sources are preferred, Life Time also offers protein powders as convenient options, including their LTH protein collection, featuring both whey and plant-based proteins.
Life Time operates over 195 athletic country clubs in the U.S. and Canada and encourages healthy living and aging through various programs and resources.