Protein (IT WILL NOT MAKE YOU BULKY!)
Protein is the KING macronutrient!
Whether your trying to maintain your weight, lose fat or build muscle there is an optimum amount of protein that you should eat per day based off your body weight or lean muscle mass which should be your first priority.
Protein has so many amazing qualities.
It has a thermogenic effect which means it burns 20-35% of its calories during digestion/processing.
It helps you feel fuller for longer! Ever wondered why your starving after only eating a salad with no protein?
If you are weight training, consuming adequate protein is essential for muscle repair and growth, if you are not consuming enough protein the hard work you are putting in at the gym is for nothing.
Ladies to tone up this requires weight training and adequate protein.
There is so much information out there about what is the correct amount of protein to eat. This ranges from 1.2g to 3.1g per kg of body weight.
Alan Aragon is a leading evidence based nutritionist and researcher and has published his finding on what the best formula's for optimal protein are. Now this can vary, depending on energy balance and the goal of the individual.
Alan suggests a good guide is to base the protein amount on the ideal body weight of the individual. For my clients, I use a calculation of 2.2g or protein per kg of body weight based of Alan's research.
Check out the snippet from one of Alan's seminars explaining this.
So using the formula of 2.2g x 1kg of Body weight you can calculate how much protein you need.
The biggest misconception is that eating protein will make you bulky or that by having a protein shake, your trying to put on size.
This is the biggest myth out there and I can firmly say consuming protein in an amount of upwards of 100g per day will not make you bulky or put on size. Firstly, you need to be eating in a calorie surplus to put on muscle. I can not stress that enough!
Consuming protein will make you feel full, so yes, if it is new to you to start eating a lot of protein you may start to feel a little uncomfortable, bloated or full. After a few weeks your body adjusts.
If you are seeing the weight on the scales increase or measurements going up I would firstly ask a few questions;
1) how compliant have you been with your macros?
2) Have you hit your macros
3) Have you gone over your macros by more than 5g
4) Have you been putting the work in at the gym?
5) Are you measuring your progress by any other means?
If the answer to any of those questions is NO then you can't blame the amount of protein you are consuming on the scales and measurements increasing.
Track your intake tomorrow and see how much protein you consume. I think you will be very surprised but it seems very common amongst women to be only consuming 40-60g of protein per day.
For anyone new to tracking macros I would firstly get them to start by making a conscious effort to eat more protein. A good recommendation is to aim for 30g-40g serve in every meal.
-yoghurt, cottage cheese
-Protein powder mixed into the yoghurt
-chicken, steak, kangaroo, fish
-Tofu, chickpeas, beans
Do your research with supplement companies and always check the ingredients and Macro breakdown of the protein powder. There are a number of different types out there from Whey to pea protein and rice protein for the vegetarians.
Bulk Nutrients is a good Australian Company that has high quality pure products. You can even sample there protein powder check out they website.
They do amazing protein Pancakes. If you want to try them for free add a sachet to your basket and at check out enter my code ELLAPT.