The Best Protein Packed Snacks

The purpose of this blog post is to educate you into how to choose the best source of protein snacks rather than “marketed” protein snacks. Did you know that alot of the marketed “source of protein” foods to a consumer only has to contain at least 5g per serving to take that claim. Whereas a “Good Source” contains at least 10g per serving. First and foremost we need to look at why protein is so important to the body:

  • It is a component of every cell in your body. In fact, hair and nails are mostly made of protein.
  • Your body uses it to build and repair tissue.
  • You need it to make enzymes, hormones, and other body chemicals.
  • It is an important building block of bones, muscles, cartilage, skin, and blood.

Unlike Carbohydrates and Fat the body foes not store Protein, so the body has no reserved stores if the body is running on low.

How Much Protein Should I Be Consuming Daily?

As a rough guide the RDI (Recommended Daily Intake) for a female is 0.75g  per kilo of body weight. For example, a female who weighs 72kg would have an RDI of 54g (0.75 x 72). To provide context, a 200g steak has approximately 60g of protein. It is important to remember that protein requirements are higher for strength and endurance athletes, and are also influenced by other factors such as illness or physical injury.

Protein Content in Wholefoods:
  • Chickpeas, drained and canned – 5.4g of protein per 75g serving
  • Almonds – 5.9g of protein per 30g serving
  • Pumpkin Seeds – 7.3g of protein per 30g serving
  • Eggs, Hard Boiled – 8.8g of protein for 2 eggs
  • Milk – 12.2g of protein per 250ml serving
  • Yoghurt, plain, greek and high protein – 17.4g of protein per 200g serving
  • Tuna, canned and drained – 20.2g of protein per 85g serving
  • Take a moment to look at the overall nutritional value on the label. Check the nutrition label to see if the “source of protein” does indeed contain 5g of protein per serving, 5g is quite small. This isn’t to say that the product isn’t nutritious, it just shows that you could potentially make a better choice
  • Dont assume that foods with a protein claim are the best choice
  • Know that whole foods offer a great source of protein and provide other beneficial nutrients least 10g of protein per serve

***This blog post is for information purposes only. Independent advice suited to individual circumstances should be sought from relevant industry professionals prior to making any decisions.   


A class for the avid Fitness Junkie who isn’t afraid to hold back!
SPORTIF! SWEAT is our signature fast-paced, high-intensity session with all the feels! 
It is the perfect accompaniment to our Primal and Barbell and Erg programs. Sportif is where our community comes together and we all work as a team. 


Want to test the limits of your strength?
PRIMAL functional movement sessions are broken down into Push/Pull and Full Body. 
Enjoy sessions that focus on strength through range of movement. You can expect measured progression and guidance as you work to achieve the  correct movement patterns.


Expect full body compound movements sure to get the heart rate going!
Our BARBELL & ERG classes are equal parts strength and conditioning.
The first half of this class has a strength and technique focus, whereas the second half is more focused on maximum heart rate and conditioning.
Come and experience this class for just $7 at our boutique gym in Mosman.


Maximise your cardio, speed, strength and endurance potential.
No experience is necessary! Each boxing class combines a technique component. Experience a mix of simple, high intensity boxing drills, plyometric movements and anaerobic exercises that are all designed to teach you correct technique.
** Please provide your own boxing gloves and pads. Gloves, inners and wraps are all available for purchase.


TRX x Strong | TRX x Pilates | TRX x Erg
TRX x Strong is a blend of TRX, Kettlebells and Dumbbells. This class focuses on isolated, total, upper and lower body sessions.
TRX x Pilates: expect to strengthen your core, maintain flexibility, and develop overall total body coordination. This workout helps build a solid foundation. It is an amazing system for general fitness and athletic performance.
TRX x Erg: Get ready for the most effective way to improve endurance, increase strength and power, and achieve your fitness goals.


Experience the perfect recovery session at our Mosman fitness studio.
Your primary tools will be foam rollers, bands, trigger balls and mats as you focus on trigger point work, active & static stretching, moving from one problem area to the next.
You’ll leave feeling limber; this class is an excellent option as active recovery on your rest days or as a second helping to an earlier workout because of its extremely low-intensity.
This class is ideal to balance your higher intensity workouts, and take time out from your busy schedule.
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