Today I am going to discuss something that I didn’t learn until I got really serious about fitness- the truth about protein. I think women are the ones who often have a misconception about protein and I was admittedly one of them but I am here to clear that up. Protein is a critical factor in your weight-loss plan- for ALL genders.
As a practically life-long health conscious, weight conscious individual, I watched my diet in regards to my fat and carbohydrate consumption. I made sure to eat complex carbohydrates and a moderate amount of good fats. I truthfully didn’t care about protein at all. I tended to avoid meat protein because it is often associated with bad fats and cholesterol and I thought high protein consumption was for those who want to create bulk (aka massive, body-building men). Well, I was very misinformed.
It is VERY important how much protein we eat, all genders, all the time but especially if one is looking to lose weight. And it is also important to make sure we consume high-quality proteins, meaning complete proteins that have adequate amounts of all 9 essential amino acids. So if you are in a calorie deficit and are working out to lose weight, the one thing you don’t want to cut out is protein. You will probably want to increase it! And no, that will not create massive muscle bulk (unless you want it, but that has to do with the amount of weight you are lifting and not your protein consumption).
Okay, here’s why- every single time you work out, you are creating miniscule amounts of damage in your muscles. Complete proteins are the best way to stimulate muscle protein synthesis (MPS) which repairs and rebuilds muscles. It also prepares the body to generate new muscle mass. Now if you’re dieting and operating in a calorie deficit you are in a catabolic state, which means you are breaking down mass-all mass- both fat and muscle. Why is that bad? Have you ever heard of the term “skinny-fat”? that term [which I don’t particularly like] refers to thin individuals who lack muscle mass. Before I started paying attention to protein, whenever I would lose weight and then gain some back, it was in the form of fat because I didn’t have enough lean muscle mass to increase my basal metabolic rate. That is the amount of calories that your body burns just basically existing. This is really the key to protein and weight loss- if you maintain adequate amounts of lean muscle mass you burn calories doing nothing! (other than sustaining basic life functions like breathing and digesting). So for weight loss you have to work out and diet to get there but absolutely watch your protein intake to reach your goals faster and maintain them.
The minimum recommended amount of protein per day is .8 grams per kg of body weight but for most individuals who are working out it is more- 1.4-2.0 grams per kg of body weight. I was never personally one to track numbers, I find it time-consuming and actually a deterrent to adhering to my goals. So if you are like me, it is good to have a general idea of the recommendations and do your best. If you are the type of person who tracks numbers and data- more power to you! Go for the exact values. To increase my protein intake, I did just that. I was conscious to include quality proteins as much as I possibly can in a day without overeating. I replaced almond milk with soy milk or skim milk and I included more lean animal proteins, like grilled chicken and fish in my lunches and dinners. When I eat animal-free I make sure that I consume complete plant- based proteins like soy products or legume/grain combinations, or adding amino acid liquid. I also made protein shakes with plant protein powder after workouts. The anabolic window for consuming protein after a workout is thought by some to be small, only up to an hour, but effects have been proven to occur as long as 24 hours after the workout. After I made those changes, I really noticed a difference in the amount of muscle definition I developed. Magic!
So, ladies and gentleman, but mostly ladies- the moral of this story is pack in the protein! Your body will thank you and so will your trainer.
Dashcore Fitness 