Clean Food, Clean Gains: Understanding the Best Sources of Protein

At Meraki CrossFit, we believe that fitness isn't just about what you do in the gym—it's about how you fuel your body outside of it, too. When it comes to clean eating, knowing where your food comes from matters just as much as what’s on your plate. Let’s break down some common labels you’ll see at thegrocery store and what they actually mean when it comes to choosing high-quality protein sources.

Grass-Fed vs. Grass-Finished: What’s the Difference?

● Grass-Fed cattle are raised on grass for part of their lives but may be grain-finished for the lastfew months to speed up weight gain.

● Grass-Finished means the animal ate grass for its entire life—no grains, just the good green stuff.

💪 Why it matters: Grass-finished beef typically has more Omega-3s, antioxidants, and vitamins. It’s leaner and more nutrient-dense—perfect fuel for recovery and performance.

Cage-Free vs. Free-Range: The Egg & Poultry Breakdown

● Cage-Free birds aren’t in cages but are usually kept indoors in large barns.

● Free-Range chickens have some access to the outdoors, which often means a more natural diet and better quality of life.

🥚 Why it matters: Free-range eggs and poultry tend to be higher in healthy fats and vitamins, thanksto a more natural lifestyle. They also align better with clean eating values.

Farm-Raised vs. Wild-Caught: The Seafood Story

● Farm-Raised fish are bred and raised in controlled environments.

● Wild-Caught fish live and grow in their natural habitats—rivers, oceans, and lakes.

🐟 Why it matters: Wild-caught fish usually have higher levels of Omega-3 fatty acids and fewer contaminants. They’re also less likely to be treated with antibiotics or artificial feed.

"No Antibiotics," "No Hormones" – What Do These Mean?

● No Antibiotics means the animal wasn't given antibiotics during its lifetime.

● No Hormones indicates it wasn’t treated with synthetic growth hormones—though note: this label is mostly relevant to beef, as hormone use in poultry and pork is already banned in manyplaces.

🔍 Why it matters: Limiting your exposure to these additives helps reduce inflammation, supports gut health, and aligns with a more natural diet—key components in a sustainable, high-performance lifestyle.

Prioritize Quality, But Don’t Stress the Rest

Look—we get it. Not every meal can be Instagram-perfect, 100% organic, and wild-caught. And that’s okay. The goal isn’t perfection—it’s progress.

🍗 Protein is better than no protein.

But when you can, aim for the cleanest sources possible—grass-finished, free-range, wild-caught,and antibiotic-free. These choices support your body’s performance, recovery, and long-term health.

Your Accountability Team in O'Fallon, MO

Whether you’re new to clean eating or just need help dialing it in, our personal trainers in O'Fallon, MO are here to guide you. At Meraki CrossFit, we’re more than just a gym—we’re a community that values real progress, sustainable habits, and feeling strong inside and out. From personalized nutrition coaching to consistent check-ins, we’ll help you stay on track and accountable.

Train hard. Eat clean. Live Meraki.

📍 Located in the heart of O'Fallon, MO, we’re here to support your fitness journey every step of the way. Ready to level up your nutrition game? Let’s chat.