Getting the right balance of macronutrients to fuel your workouts is a must – but allowing room to eat adventurously, explore new recipes and be flexible with your eating is important too! Allowing for variety can be the key to finding a healthy diet that sticks. Jess lives by the PFF rule:

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🍳Protein – through food and supplements (see Tammy’s Women’s Best edit)

Nov 06, 2020 Tammy told New Idea in 2017 her diet usually consists of lots of lean proteins and eating every two to three hours. “For me lean protein like chicken breast, turkey and fish, really helps, but I find that with trying to build my booty I wasn’t consuming the amount of protein I needed so supplements like protein shakes helped too,” she said. Instagram/Tammy Hembrow ‘I eat every two to three hours,’ she goes on. ‘For breakfast I usually eat oats with Women’s Best protein powder. I always have protein shakes after my workouts and love to eat fish, chicken, turkey, beans and vegetables,’ she adds. Treat: Indulging in a specific variety of fruits and vegetables, Tammy incorporates watermelon, strawberries, pumpkin, capsicums and avocados - which she loves - into her diet She also uses a.

🍣 Fats – healthy ones, of course! Chelsea’s picks: salmon and macadamia nuts.

🥦Fiber-rich carbs – in the form of veggies and whole grains, or pulses if you’re GF.

“I like to roast a few sheet pans of veggies, prep a protein and make sure I have condiments or hand. From this I can make a salad, grain bowl, tacos, or stuffed sweet potato in under 10 minutes.” - Jess

Spending even an hour at the start of each week prepping ingredients, pre-cooking or even planning your week of meals can be the difference between sticking to your guns and slipping into unhealthy eating. The Tammy Fit meal plans, which give you weekly shopping lists and pre-count your calories for you – taking care of all of the organisation, and leaving room for you to stick to your goals.

“The more colour you can incorporate the better. Try adding veggies to every meal.” – Chelsea

Greens are one of the most nutrient-dense foods on the planet – choc-full of fiber, they encourage growth of good bacteria in our digestive tract. This is essential for so many things, from reducing inflammation and improving digestion, to reducing bloating and boosting your energy. Vegetables are everything.

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“Honestly, food is the most important component when it comes to getting fit. I’d say 80/20 nutrition and working out. You could work out non stop, but if your diet is bad you’re not going to see the results you want. Period.” – Tammy

The food you eat is what fuels your workout, giving you the energy to lift weights and build muscle – and bounce back from each workout ready for the next one.

“I’m not a fan of “cheat meals”, “cheat foods” or anything labeled “guilt free”. When we stop labeling foods as “bad”, there’s less of a desire to binge. Also, choosing to indulge in a treat once in a while isn’t going to derail your efforts. Just jump right back to your healthy eating routine and leave any guilt behind. A healthy lifestyle isn't all or nothing. It's about finding a balance with your lifestyle in the season of life you’re in.” – Jess

The key is to focus less on labels and more on foods that make you feel your best.

🍏 Chelsea and Jess have helped create the vegetarian, vegan, regular and gluten-free meal plans in the Tammy Fit app. Download your free trial for iPhone or Android to check them out.

100% Performance Whey Protein Isolate for optimal muscle growth.

• 25g of protein per serving (85g protein per 100g)
• Ideal for definition, diet and muscle growth phases
• Perfect amino acid profile (extremely high amounts of BCAAs)
• Very low amounts of lactose, carbohydrates, and fat
• Contains sunflower extracted lecithin

Are you looking for perfect support during your definition- and muscle growth phases?

Performance ISO Whey is the right choice for you – and it's perfect to add to the protein shakes in my app meal plans!

With over 95% of Whey Protein Isolate, Women's Best have ensured a high biological value, a perfect amino acid profile with extremely high BCAA content, and best nutritional values: 25g of protein, 0.9g of carbohydrates, 0.3g of fat and 110 kcal per serving. They also successfully replaced soy lecithin, which often can be found in regular Whey Protein, with lecithin extracted from sunflowers.

What is whey protein isolate?

Whey protein isolate is one of the most popular and widely used supplements of professional athletes. It is characterised by its high amounts of protein and low amounts of carbohydrates, lactose, and fat. Due to its high biological value and high content of amino acids, the body absorbs it particularly well and fast.

Tammy Hembrow Family

To build muscle mass, you should always pay attention to a regular intake of protein. Unlike carbs and fats, your body is not able to store proteins permanently.