We all know protein is “good” for us.
Better recovery.
Keeps you fuller.
Helps with muscle.
But how do you actually know if something is high in protein?
This is where most people get caught out.
Because “high protein” on a label… doesn’t always mean high protein for the calories.
A simple way to look at it is this:
Look at the % of protein per 100g
The higher the %… the more protein you’re getting for the calories.
So foods like:
Whey protein → ~79%
Chicken → ~72%
Lean beef → ~69%
Tend to keep you fuller for longer and support recovery better.
Whereas things like:
Rice → ~1.6%
Quinoa → ~26%
Not “bad”… just not as protein-dense and more carbs / fibre based .
This image may help you better understand and be critical of some “high protein” labelling..
And here’s why this matters…
If you’re someone thinking:
“I just need to get back into it…”
Protein is one of the easiest wins.
Not perfect meals.
Not cutting everything out.
Just slightly better choices… more often.
And that’s the whole idea behind what we do at Fruci Fit.
Because most people don’t struggle with knowing what to do.
They struggle with actually doing it… consistently.
That’s where support and accountability come in.
Helping you:
Turn up
Keep going
Build momentum
Without overthinking everything.
Which is exactly what our 7 Day Trial is for.
We’ve got trial weeks starting:
w/c 11th May
w/c 18th May
£10 for the week. Up to 3 sessions.
No pressure. No need to be “fit first”.
Just a chance to come in, get moving, and start building those simple habits (like this) that actually make a difference.
More details here: https://frucifit.com
Matt
PS. You don’t need to overhaul everything. Often it’s just a few better choices… repeated. That’s what gets results