A CrossFit athlete participates in a CrossFit workout


As part of the TBCF Nutrition Coaching program, I very rarely tell clients to engage in the practice known as counting macros–keeping a daily record of exactly how many grams of protein, carbs, and fats they’re eating.  In my experience, most folks are able to keep up with counting their macros for a few weeks, but eventually, life gets in the way and they throw the towel in.  

The one area where I make somewhat of an exception to this rule is when it comes to protein.  Protein is an absolutely essential building block for what most of us are trying to do…gain muscle and burn fat.  For this reason, I put a lot of emphasis on encouraging clients to eat more protein.

Why is protein so important to helping us reach our fitness goals?  For several reasons.  When we exercise, we’re stressing our muscle fibers.  At night while we’re asleep, our body uses the protein we ate during the day to repair the muscle fibers we stressed that day and build new ones.  If we aren’t eating enough protein and giving our body the building blocks it needs to build the new muscle we want, all the exercise in the world won’t help us get stronger.

A CrossFit athlete participates in a CrossFit workout

Adequate protein intake is also vital from a fat-burning standpoint.  Protein keeps us fuller, and longer, so we’re less likely to overeat.  Protein is also the most thermogenic of the three compounds, meaning our body burns more energy processing protein than it does processing carbs or fats.  So protein has the double benefit of simultaneously keeping us full and helping us burn calories.  

Finally, muscle tissue itself is more thermogenic than fat tissue.  So the more muscle I have, the more calories my body will burn naturally each day.  

How much protein is enough?  There are a number of studies that show different ranges as being appropriate, but most nutritionists agree that in general, our goal should be to eat 1 gram of protein per pound of body weight per day.  If I weigh 200 lbs, my goal is to eat 200g of protein each day.  

If you’ve never eaten your weight in protein each day, it can be an adjustment.  Your body needs time to acclimate, so I encourage you to gradually increase your protein intake over the course of several days.  

The biggest hurdle most people face when getting adequate protein each day is the time it takes to do so.  You will not be able to hit your protein target just in three meals.  Instead, focus on adding a few daily protein-rich snacks to your diet.  Have a protein shake or two.  Every time you eat there should be a protein component…don’t waste calories on just carbs or fats.  

In sum, remember: increasing your daily protein intake will likely be a key piece of helping you reach your fitness goals.  

About the Author 

Edward Getterman is a Certified CrossFit Trainer (CF-L3) and the owner of Twin Bridges CrossFit in Waco, Texas. If he can’t be at the gym or at home, he’d prefer to be at Walt Disney World. He loves deadlifts, hates running, and believes above all else that CrossFit is for everyone.

Check us out on YouTube!

Read More on the TBCF Blog



We will be in touch soon to confirm. We're excited to meet you!


By submitting the form below you are confirming that you have read and understand that: Membership hold requests must be submitted no less than (7) seven business days before your forthcoming scheduled renewal date. Membership hold requests received later cannot be processed until after the forthcoming scheduled renewal payment. All membership payments are non-refundable. A member in good standing may place a membership on hold only after the initial two-month term of membership. Membership holds may not exceed 6 consecutive and 10 total weeks in the calendar year. The AutoPay on the membership file must be confirmed and active. Membership billing automatically resumes the month after the requested hold date unless a member calls to release the hold early. Use of the gym or its facilities during the “Hold” period will result in the membership being reactivated immediately, and the member’s regular monthly membership charges will be assessed. Upon expiration of the hold period, your account will automatically reactivate and regular membership payments will resume. All membership payments are non-refundable. If you choose to cancel your membership during the hold period, the standard 30-day written cancellation notice requirement stated in your membership agreement is applicable. If you choose to reactivate your membership after it is canceled, membership rates in effect at the time of reactivation will be applicable (membership rates are subject to change). * Please note: This policy applies to ALL memberships.


WE’RE SORRY TO SEE YOU GO. If you decide to reactivate your membership in the future (and we hope you do), membership rates in effect at the time of reactivation will be applicable as membership rates are subject to change. If you are traveling or injured and would like to put your membership on hold instead of quitting, you can submit a Membership Hold Request instead. All Twin Bridges CrossFit memberships require a 30-day written notice to quit. If there is a scheduled renewal payment within 30 days of the date written notice of cancellation is provided, it will be processed as scheduled. Memberships remain valid until the end of the final paid month. All payments are non-refundable. Cancellation of membership prior to the expiration of a specified commitment period also requires a $50 per month termination fee. E.g., if you choose to quit with two months remaining on your agreement, you will be charged $100 ($50 x 2).


Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Would Love To Meet You! WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply click the button below to view available drop-in classes and book your spot to save time.


$20 Per Class

OUR Information:


We Want To Offer You The PERFECT Membership For Your NEEDS.

Simply fill out the form below & one of our amazing coaches will send you our current membership information.