Pete is humble and won’t tell you this, but I will: Pete Nastasi is one of the top nutritionists and trainers in the world. Over the years, Pete has taught me countless things, which is why I wanted him to be part of The Transform Diet from the start. Having him write for us isn’t just an honor—it’s a reflection of the partnership we’ve built whether he knew it or not. He’s as much a part of this as I am. Together, I can confidently say there is no better team in the country to provide you with practical, science-backed advice.
In Pete’s recent article, he highlighted the importance of a morning protein shake to reverse catabolism. While I fully agree with the value of morning protein, I also recommend starting with a bowl of slow-cooked oatmeal and 2-4 eggs. Oats contain a natural ingredient called beta-glucan, a type of soluble fiber that slows digestion and keeps you feeling full for hours—making it the perfect way to start your day strong. You can also sprinkle raw turbinado sugar with each layer of oatmeal to add a subtle sweetness without spiking blood sugar levels, keeping energy stable.
The Key to Success: Staying in an Anabolic State
Your body constantly cycles between:
Catabolic State:Â Breaking down muscle tissue for energy.
Anabolic State:Â Building and repairing muscle tissue.
The secret to achieving long-term muscle growth is minimizing time in catabolism and ensuring your body stays anabolic. This requires strategic protein intake throughout the day—not just before and after workouts.
The Salisbury CSNC Strategy: Your All-Day Protein Plan
1. Morning Kickoff: Oatmeal + Eggs to Start Anabolic
After fasting overnight, your body needs both protein and slow-digesting carbs to switch from a catabolic state to an anabolic one. Oatmeal, with its beta-glucan fiber, stabilizes blood sugar and keeps you full for hours, while eggs provide essential amino acids to initiate muscle protein synthesis (MPS). For an extra touch, sprinkling raw turbinado sugar with each layer of oatmeal adds a natural sweetness that enhances flavor without causing energy crashes.
Example:
Bowl of oatmeal topped with fresh berries and a sprinkle of raw turbinado sugar
2-4 eggs, cooked however you like
If you’re in a rush, a Transform Chocolate Protein shake with almond milk offers a quick alternative.
2. Midday Fuel: Maintain Muscle with Lean Protein
A simple, high-protein lunch keeps your body anabolic and supports recovery. No fancy ingredients—just lean protein and vegetables to maintain focus and energy throughout the day.
Example:
Grilled chicken or beef patty with steamed vegetables
Add a side of avocado or olive oil for healthy fats
When time is tight, a Transform Protein Shake will keep your nutrition on track.
3. Evening Recovery: Slow-Digesting Protein for Overnight Repair
Before bed, opt for Transform Protein Powder mixed with water or almond milk. This ensures your muscles receive a steady stream of amino acids throughout the night, promoting muscle recovery and preventing breakdown.
Example:
Transform Protein Shake (chocolate or vanilla) with water or almond milk
How Much Protein Should You Eat?
How much protein you need depends on your activity level, gender, and goals. A good guideline is 1 to 1.5 grams of protein per pound of body weight. Your protein intake should be spread across the day, ideally 20-70 grams per meal. Depending on your size, men should aim for around 50 grams per meal, while women should target 20-25 grams per meal for optimal muscle synthesis and recovery. This target is perfect for anyone trying to burn fat and build lean muscle. It’s also perfect for the soccer mom who wants a lean harder body.
Example Daily Protein Breakdown: (Women can cut these portions in half)
Breakfast:Â 30g (Eggs + oatmeal)
Lunch:Â 35g (Grilled chicken + vegetables)
Snack:Â 20g (Transform Protein shake)
Dinner:Â 50g (Beef patty + vegetables)
Evening:Â 25g (Transform Protein shake)
Pre- and Post-Workout Nutrition: Smart Timing for Performance
Pre-Workout: A small snack with fast-digesting protein preps your muscles for training and reduces muscle breakdown.
Post-Workout: A whey protein shake within 30 minutes after exercise accelerates muscle repair and replenishes glycogen.
Example: Transform Chocolate Protein mixed with water for quick absorption.
Why Transform Protein is the Ultimate Choice
Transform Protein Powder is more than just great-tasting—it’s designed to deliver results. With 5 grams of fiber and protease enzymes to aid digestion, it ensures you stay full longer and avoid protein-related breath issues. Whether it’s part of your morning routine or evening recovery, Transform Protein keeps you on track and in an anabolic state.
The Bottom Line: ConsistencyÂ
Building muscle and burning fat isn’t just about intense workouts—it’s about fueling your body properly, day in and day out. By following this all-day protein strategy, you’ll maintain an anabolic state and ensure your body has the nutrients it needs to grow and recover. Whether you start with oatmeal and eggs or a quick protein shake, the key is consistency. 80 percent of what you look like is what you eat.
With Pete and I working together, I can confidently say there is no better team in the country to give you practical, science-backed advice. Consistency always wins—stick with the plans given, and the results will follow.
Ready to transform your nutrition? Shop now for Transform Protein Powder and fuel your journey with a product designed to deliver superior taste and performance.
Medical Disclaimer: This article is intended for educational purposes only. Always consult with a healthcare professional before making changes to your diet or supplement routine.
References:
Schoenfeld BJ, Aragon AA, Krieger JW. Protein timing and muscle hypertrophy: A meta-analysis. J Int Soc Sports Nutr. 2013;10:53.
Phillips SM, et al. Protein intake to support muscle function. J Cachexia Sarcopenia Muscle. 2022;13:795-810.
Brett, we just received your protein powder. My wife and I love it. Thank you! We will be ordering more and telling others about this wonderful product. You're doing some great work here Sir!