This week, I've been talking about protein with a lot of my clients.
Protein is probably the most important macro nutrient to consider if you are working out on a regular basis, and/or looking to lose weight.
Protein is essential for building tissue and repairing muscle, so if you are working out a lot, you need to make sure that you are consuming an adequate amount to recover. If not, you may not get the full benefits from your workout. Muscles grow during the rest and repair phase. 💪
Protein also helps you to feel fuller quicker, so it is great for anyone looking to lose weight. Protein requires more energy to digest than other macronutrients, which can also help to negate any metabolic adaptation to dieting (the weight loss plateau).
Generally, studies suggest individuals should consume between 0.8 and 2g protein per kg of body weight every day, with 1.6g being the optimal amount to maintain lean muscle mass when dieting. 🥩
This doesn't sound like much, but it can be difficult to achieve, especially you are vegetarian or vegan. Try tracking your food intake for one day on my fitness pal and see whether you are hitting this goal.
For me, I like to have a protein shake every day to help up my intake. Usually, I mix the powder into my smoothie so I get a protein and veggie hit in one go (just like this picture above).
Protein shakes have, traditionally, not had the best reputation, often being associated with "meatheads" at the gym. However, vegan and whey protein powders are a really easy way of getting protein into your diet, and there are some amazing brands out there.
When looking for a protein shake, look for one that is as 'pure' as possible. Ideally, they should be less than 100kcal and give you 20+g of protein per scoop. Watch out for any protein powders that contain other ingredients, particularly sugars.
So guys, tell me, do you get enough protein? Can you see the difference in your physique and performance when you up your intake?