Protein for muscles and weight loss

Protein for muscles and weight loss

 

Enhance your performance and get slimmer, leaner body with proteins.

Proteins are associated with strength and power, but also for being the most important muscle building material.

The question is: if I consume more protein, would I get more lean muscle mass?

 

You may feel a little disappointed, but consuming more protein than your body needs will not give you extra strength or more muscle tissue. It’s quite opposite.

 

Proteins are like any other food. If you eat too much all the surplus will turn into fat.

 

Every person’s protein needs are different and depends mainly on your body weight and physical activity.

Protein is needed for;

 

• growth of new tissue
• tissue repair
• fuel for energy production
• maintaining fluid balance
• transporting nutrients

 

The bigger the exercise intensity, the longer is the exercise, the more proteins will be changed into energy.

 

Your individual protein needs depend on exercise type, intensity and its duration.

 

For endurance/ cardio workout

 

This type of training usually lasts between 60-90 minutes or longer. After 60 – 90 minutes (single fitness class) your muscles glycogen stores are running low and your body starts using protein as energy source.

 

Fact! Proteins can produce up to 15% energy when glycogen stores are low.

 

After endurance training you also need proteins to rebuild and repair all damages in your body that occurred during training.

 

Strength training

 

During your weight training your body needs even more proteins. It is because putting your body under lots of stress will case a lot of micro injuries which need to be repaired. To build more muscles your body needs more protein supply.

 

If you fail to provide enough protein during strength training you will lose muscle tissue, slower strength gain which will result in weaker muscles.

 

 

What about the beginners?

 

All newbies in any kind of physical activity will need more protein than experienced athletes.

 

Why is that?

 

This is because when you start any kind of training programme your body needs more proteins because of increased protein turnover.

 

Your body needs about three weeks to adapt to exercise and to be more efficient.

 

Tip! If you are on fat loss programme make sure not to reduce your carbohydrates intake too much or your body will start using proteins as energy source.

 

60% of your daily energy should come from carbohydrates.

 

Dear Ladies and new moms, I assume that you are exercising or just about to start. Let’s see how much protein you need based on the type of your training.

 

For low-moderate intensity exercises you do not need any extra proteins

 

• yoga
• pilates
• swimming
• walking
• Nordic walking

For endurance training

• HIIT classes
• Insanity
• Aerobic classes (high intensity)
• Interval training
• Spin
• Attack classes
• Step class

You will need 1.2-1.4 g of protein per kg of your body weight daily

For strength/resistance training

• strength training 3+ times a week
• kattlebell training
• resistance band training

You will need 1.4 – 1.8 g of protein per kg of your body weight daily

For endurance or cardio training when on fat-loss programme

You will need 1.6 – 2.0 g of protein per kg of body weigh daily

For weight gain programme

You need 1.8 – 2.0 g of protein per kg of body weight daily

For not exercising person

 

You will need 0.79g of protein per kg of body weight.

Fact! Protein-rich diet boosts weight loss during exercises.

 

If you are exercising and having protein-rich diet you are more likely to lose significantly more weight than person doing only exercises.

 

Timing of protein based meals

 

When it comes to protein, timing is extremely important. Protein should be consumed right after training session (within 1 hour). It will be the most beneficial if you combine post exercise protein with carbohydrates in 1:4 ratio.

 

Fact! 15-25 g protein combined with carbohydrates will enhance recovery time and enhance muscle building.

 

Try to spread your daily recommended dose of protein evenly in each meal throughout the day.

Question! Are you starting your day with protein (eggs, milk, cottage cheese) or with carbohydrates (cereal, toast, sandwich, roll)?

 

Let’s talk recovery

 

After training your body will continue to burn fat to rebuild and repair damages.

 

It is advised to consume high quality milk protein after your workout to improve recovery.

 

Whey protein is fast digested and absorbed protein so is perfect for post exercise purposes.

 

You can also choose milk (250ml- one cup). Those who drink milk right after resistance training for 12 weeks experience greater muscle growth.

 

So Ladies, have cup of milk after training session for leaner body from now on. The same glass of milk in the same amount will also reduce body fat % if used as a protein source after exercises.

 

Fact! Milk changes the metabolism of protein in the muscles and increases muscles adaptation to exercise.

 

What about vegetarians?

 

Here is the list of good protein sources for vegetarians and some for vegans:

Eggs – 1 egg – 8g protein

Cottage cheese – 112g – ½ cup – 15g protein

Cheddar cheese – 1 slice- 10 g protein

Milk- 1 glass – 7g protein

Low fat yogurt – 150 g – ¾ cup – 8g protein

Peanut butter – on one slice of bread – 5g protein

Cashew nuts- handful – 10g protein

Sunflower seeds – two tablespoons – 6g protein

Sesame seeds – two tablespoons – 4 g protein

Beans (baked) – three tablespoons- 10 g protein