The Blueprint for Gym Junkies


By Ja’ Kya R. Sheppard, Contributing Writer

Many “gym junkies” thrive off of taking gym selfies and displaying their physical progress on various social media accounts, when in actuality, the true gains are made in the kitchen. The real test for transformation is nutrition; you need to know what and how much food to consume. Protein is essential for muscle repair, growth, and recovery.  Also, omega-3 is very important, working to protect the heart by lowering blood pressure, bad cholesterol, and inflammation.

The blueprint for someone who desires more lean muscle definition is proper protein intake and variation. A mass variety of protein offers different benefits and can be integrated into a nutrition plan without carving out an excessive amount of time to cook and will increase your chance of successful muscle growth and overall health.

Let’s explore the top 5 proteins that are non-animal based.

Ground Flax Seeds:

  • Excellent source of omega-3 essential fatty acids
  • 1 tbsp. contains 1.8g of omega-3
  • Lignin ranks it #1 in the human diet

Chia Seeds:

  • High in omega-3
  • Chia seeds contain more omega-3 than salmon

Soy Protein:

  • High amounts of amino acids, arginine, and glutamine


  • Soluble fiber extracted from red marine algae

Peanut Butter:

  • Rich in monounsaturated and polyunsaturated fats, which prevent heart disease and is less likely to store body fat

In conclusion, healthy weight loss is mostly determined by what type of foods we eat.  Protein is one of the healthy foods, and it also promotes quality muscle growth. A good way to start healthy eating habits is to understand the types of healthy proteins and the nutrients contained in them.


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Herman, A., Nelson, B. B., Teutsch, C., & Chung, P. J. (2012). “Eat healthy, stay active!”: a coordinated intervention to improve nutrition and physical activity among head start parents, staff, and children. American Journal of Health Promotion, 27(1), e27-e36.



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