FUNdamental Kettlebells & Barbells

24/04/2026

24/04/2026

Not All Protein Is Equal… But All Protein Can Work

Protein is often talked about as if it’s all the same. In reality, protein quality does vary—but not in a way that needs to confuse or complicate things.

What is “protein quality”?

At its simplest, protein quality comes down to two things, Amino acid profile (Does it contain all the essential building blocks your body needs?) and the Leucine content (A key amino acid that helps trigger muscle repair and growth).
The more complete and leucine rich a protein is, the more efficient it is for supporting muscle and recovery.

High vs lower quality (made simple)

Higher-quality protein sources tend to include, Meat, fish, Eggs, Dairy (milk, yogurt) and Whey protein
These contain all essential amino acids and are easier for the body to use effectively.

Lower-quality protein sources include, Beans and lentils, Grains (rice, oats, wheat) and some plant proteins.
These are often lower in one or more essential amino acids, so they may be slightly less efficient per serving.

Here’s the important part -

Lower quality does not mean bad. Your body combines amino acids from different foods, uses what’s available and adapts over time. So even if a protein source isn’t “perfect,” it still contributes to your overall intake.

The practical takeaway

Yes, protein quality matters but it’s not the thing that makes or breaks your progress.
What matters more is eating enough protein overall, spreading intake across your day and being consistent over time.

The simple way to think about it is to focus on getting enough protein and including good sources regularly and don’t overthink perfection.

Save this and I’ll show what actually matters more than protein quality on my next post. Comment below if you have questions.

25/12/2024

21/05/2024

The StrongFirst GB SFGll.

What a fantastic strong weekend spent with these amazing people!

A huge thank you to StrongFirst Certified Master Instructor Jon Engum for sharing his wealth of knowledge, to the Team Leaders & for all the coaching & work over the weekend.
The group of assistants who gave their time to ensure all the students had a first class experience.
& to the students for being well prepared & being so coachable & open to learning.

And what a great gym we had the privilege to use! Thank you to for her incredible energy, this lady has built a successful & well equipped gym over the years, through hardwork & determination. On top of that Jemma is a top notch coach! One of our StrongFirst Elite Instructors! Thank you Jemma!
.kelly.1

24/12/2023

Wow, just wow. This is crazy.

27/08/2023

23/06/2023

https://www.strongfirst.com/hardstyle-kettlebell-sn**ch-vs-barbell-sn**ch/?fbclid=IwAR1g-kRKIrelvc5iu7peDZagzUPlDlYRcos5J3sGy-K0enaqfjfoskBJd5o_aem_th_ARSROQJSDDvdn9glDCY1swbqxbDR14PhvSnKajVRM13irW5DGOq-rgCOagCkc0CyyQE

One of the very first principles learned in the school of hardstyle kettlebell training is that “power comes from the hips.” In the kettlebell ballistics (swing, clean, and sn**ch), the hips are largely what drives the lifter’s ability to move a weight from back between the legs to the end poi...