Protein Power: Fueling Your Fitness & Feeling Your Best

At Jackhammer Fit, our community doesn’t just work out, we show up, push limits, and support one another every step of the way. Whether you’re sweating through a Cycle class, finding balance in Barre, lengthening on the Pilates Reformer, or building strength in TRX, Strength, or Personal Training, your body is constantly adapting and growing stronger.

To match that effort, your body needs the right fuel, and it all starts with one essential nutrient: protein.

As a Registered Nurse and coach, I see firsthand how nutrition impacts energy, recovery, and long-term results. One of the most common things I hear from clients is:

“I just can’t seem to hit my protein goals.”

The good news? You don’t need to overhaul your entire diet. Small, intentional changes — especially with snacks, can make a huge difference.

Why Protein Is the Missing Link?

Protein plays a critical role in muscle repair, hormone balance, immune health, and recovery. After every workout you crush at Jackhammer Fit, your muscles are primed to rebuild, but only if you give them what they need.

For many active adults, around 100g of protein per day is a great target to support lean muscle, faster recovery, and visible results. And while meals matter, what you eat between meals can be the difference between feeling drained… or energized.

Easy Protein Snack Ideas to Keep You Fueled

Quick & On-the-Go

• Greek yogurt or drinkable yogurt with berries

• Cottage cheese cups

• Protein bars (aim for 15–20g protein, under 10g sugar)

• Beef or turkey jerky

• Hard-boiled eggs

  
  

For Sweet Cravings

• Chocolate protein pudding (Greek yogurt + protein powder)

• Protein smoothie with fruit and peanut butter

• Homemade protein bites (oats + nut butter + protein powder)

  
  

Savory Fixes

• Turkey and cheese roll-ups

• Roasted chickpeas or edamame

• Hummus with high-protein crackers or veggies

Pro tip: Aim for 15–25g of protein per snack to stay full, energized, and ready for your next class.

My Go-To Supplement Partner

When it comes to supplements, I always encourage quality over quantity. That’s why I recommend Thorne — a trusted leader in clean, clinical-grade supplements backed by science.

Their Whey Protein Isolate and collagen formulas are excellent options for supporting lean muscle, recovery, and overall wellness.

👉 Explore Thorne here: https://www.thorne.com/u/JHF51

The Jackhammer Fit Difference

Jackhammer Fit is more than a fitness studio, we’re a family. Every ride, stretch, lift, and laugh builds not just physical strength, but confidence and connection. We celebrate progress, support one another through challenges, and show up together, every single day.

If you’re new here, our New Client Intro Offer is the perfect way to get started:

$89 Unlimited Classes for One Month

• Try Cycle, Barre, Pilates Reformer, Yoga, Strength, and TRX — and discover what moves you most.

Sign me up!!

As a nurse, I care deeply about helping clients find balance between training, recovery, and nutrition. When those pieces align, real transformation happens, physically and mentally.

About Thorne

Thorne is a leader in science-backed wellness, offering clean, research-driven supplements trusted by athletes, healthcare professionals, and wellness experts worldwide. Their products are NSF Certified for Sport®, ensuring the highest standards for quality and safety.

Give your body the nutrients it deserves: https://www.thorne.com/u/JHF51

Your journey isn’t about chasing numbers, it’s about creating a life where you feel strong, confident, and capable. Whether you’re stepping into Cycle, flowing through Reformer, or building strength on the floor, consistency in both training and fueling your body is what truly moves the needle.

At Jackhammer Fit, we’re in this together — growing stronger from the inside out.

Happy New Year,

Tammy Stocker, RN,

Trainer & Owner Jackhammer Fit