Today I've been homebound (plumber in) which gave me time to catch up on some of my nutrition course. Today was muscle building and protein requirements. There was so much interesting stuff on today's module that I couldn't write it down fast enough and found myself taking pictures of the slides to send on to clients. So I wanted to share with you all some of what I have learned.
I'm often asked, "should I take protein supplements?"
Chances are, you are already getting enough protein, if you eat meat and have a standard diet (i.e. aren't vegan, veggie) however, if you have just started training, you may need a little more than you will in the future. Particularly in the first 3-4 weeks of training.
How much protein do you need?
A sedentary person or someone who does little activity needs 0.75g protein per KG of body weight
An endurance trainer (moderate/heavy) requires 1.2 to 1.4g protein per KG of body weight
Strength and power training requires 1.4 to 1.8g of protein per KG of body weight
Exerciser on weight loss programme 1.6-2g of protein per KG of body weight
Exerciser on muscle gain programme1.8-2g of protein per KG of body weight
When should I have protein?
- Ideally have 15-25g of protein with each main meal, as well as after exercise
- Muscles are more 'sensitive' to amino acid uptake in the 2 hour post workout window, this is the time when muscle synthesis takes place fastest (this means growth and repair)
What is the best protein post workout?
- High quality milk proteins such as Whey are best to consume after a workout as whey is a fast protein, meaning it is absorbed much faster. Faster absorption = greater growth!
- Studies have found that you don't actually need a protein powder, a 250ml glass of milk should do the trick!
Science and studies on protein for weight loss
- In a study, it was found that women who ate a low calorie, high protein diet lost more body fat when they exercised (5 x 30 minute walks and 2 x 30 minute weight training sessions) compared to women who ate a high carb diet with the same calories. Almost 100% of the weight loss in the high protein dieters was from fat!! The high carb group actually lost muscle :(
How can you get more protein rich foods in your diet?
-- Rather than having cereal or toast for breakfast, try having something higher in protein, such as a yoghurt or eggs.
-- Start tracking how much protein you are eating, that is quality protein such as lean meats. Red meat and cheese tend to be higher in sat fats.
-- Include more fish in your diet. It is full of protein and has SO many other health benefits.
-- Drink a glass of milk post workout
-- Try a protein supplement. I am a veggie and do use PHD Diet whey, for just 91 calories you get 20g of protein which is pretty good macros. And it tastes AMAZING.
--- Try to have a portion of protein with every meal.
How much protein is in what??
Do you see anything you eat often on this list?
If you have any questions about this, drop me a message or ask me in person. It will be good to put my new knowledge to the test! x