Do not forget about proteins…

Do not forget about proteins…

Many female clients realising importance of lifting weights as a way to achieve,, fit, toned body’’ goal. I mentioned it before-doing cardio exercises will help you with losing kilograms but will not sculpture your body, only weight bearing exercises will do it.

When I am analysing food dairy of my clients, it is quite obvious that they focusing on calories and fat intake. However, quite commonly, they do not deliver enough proteins to support they weight training.Proteins are made of varying combinations of amino acids-the building blocks of muscle fibres. (We micro damage muscle fibres during training and when we recovering and deliver enough proteins we rebuild them, making them stronger, bigger, etc.)

There are 20 different amino acids, 9 of which are considered essential, because your body is unable to synthetize them (they have to be delivered from your diet).Women require arbour 1g of protein per each kilogram of bodyweight, but if they train (depending what kind of training you do and intensity) they should increase it to 1.5-2g protein per each kilogram of your weight.

Eating meals with balance of carbohydrates and protein throughout the day will support your exercise regime but you should definitively have some protein before workout (about 30min-1h) and some recovery meal up to 30min.-1h after.
Recovery meal should be combination of carbs (mainly) and protein to speed up rebuilding of muscle fibres. After 1h of vigorous training, you should have meal based on:
1g of carbs per kg of body weight
0.3g of protein per kg of body weight
Lets do maths-if you weight 65kg,your recovery meal should deliver 65g of carbs and 19.5g of protein, which in total gives you around 340kcal(with some fats ,total will give you 380kcal).

Do not overdo it…

These days you see men drinking protein shakes and quite often you may ask –do they need it? In many cases, they body weight is relatively low and they train with moderate intensity-so the answer is-they don’t need extra protein, if they have balanced diet.

Don’t deliver more protein than you need. There can be a few negative aspects, if you deliver too much:

-proteins which are not use for rebuilding muscle are transformed into fat and stored around body

-you can put extra pressure on your liver and kidney

-high protein loads result in higher calcium absorption in your intestines, ultimately resulting in calcium being washed away from your bones-increasing  risk of osteoporosis.

It is good idea to give some fitness/nutrition professional to analyse your diet, to get the best results from your training and minimalize risks.
Just make sure, that they know what they talking about. Alternatively, you can do it yourself-there is many apps analysing it for you.  Most popular-MyFitnessPal.

Good luck, train hard without excuses.

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