A protein recap.

Sep 5

I'm still hearing on the grapevine (my Instagram DMs) that y'all are slightly confused about protein. So, I thought it was time for a quick recap!

I'm sure you've been inundated with information about protein, especially if you've been exploring fitness blogs or health magazines. But here's the thing: not only could adequate protein be the mediating factor between achieving mediocre vs. great results from your program, but it's also generally important for your overall well-being.

Here's what we're going to cover today:

Why is protein so vital?
What has it done for you lately?
How much do we need?

Let's dive in.

What is Protein? Protein is a complex molecule of amino acids, one of three essential macronutrients. It's found in meat, fish, eggs, and legumes.

Here's why protein is so crucial:

Muscle Builder and Repairer: Essential for muscle growth and repair, whether you're an athlete or a casual gym-goer.
Supports Immune Function: Proteins make up the antibodies that fight off infections.
Energy Provider: Although not the primary role, it can be an energy source when carbs are low.
Regulates Body Functions: Governs biological processes, including hormones and enzymes.

What Has it Done for You Lately? Protein is not just about getting buff; it's actively benefiting you by:

Keeping You Full: Regulates your appetite, making you feel satisfied after meals.
Fueling Your Workouts: Ensures muscles are fed, repaired, and growing.
Hair, Skin, and Nails: Maintaining these tissues contributes to a healthier appearance.
Supporting Overall Health: Actively involved in nearly every bodily function, contributing to your well-being.

Protein's role in the body goes far beyond mere muscle building. From fueling workouts to supporting overall health, it's a key nutrient that deserves its main character status.

REMEMBER, WE CAN'T STORE PROTEIN THE WAY WE CAN STORE OTHER MACRONUTRIENTS LIKE CARBS AND FATS - SO WE NEED TO KEEP INGESTING IT.

How much do we need?

For Sedentary Women:

0.8 grams of protein per kilogram of body weight: This is the Recommended Dietary Allowance (RDA) for inactive people. This will rarely be adequate for ANY of you (read on for why)...

For Women Engaging in Regular Exercise (Ahem IN-SITU CREW):

1.2 to 2.0 grams of protein per kilogram of body weight: If you engage in endurance sports or strength training, you may need more protein to support muscle repair and growth.

For Women Looking to Lose Weight:

1.2 to 1.5 grams of protein per kilogram of body weight: Higher protein intake can promote satiety and help maintain muscle mass while losing fat (in a calorie deficit).

For Pregnant or Breastfeeding Peeps:

1.1 to 1.3 grams of protein per kilogram of body weight: Pregnancy and breastfeeding require additional protein to support the baby's growth.

EXAMPLE CALCULATION: If you are an active woman weighing 70 kg, and you want to calculate your protein need in the range of 1.2 to 2.0 grams per kilogram:

Minimum: 70 kg x 1.2 grams = 84 grams of protein per day

Maximum: 70 kg x 2.0 grams = 140 grams of protein per day

PLEASE NOTE: It's important to recognise that individual needs can vary, and other factors such as medical conditions, might influence protein requirements.

In my next email, I will cover my top five tips for getting enough protein (and no, they aren't your average tips ... these are tried and tested on myself and my clients, from stubborn athletes to busy shift workers). You do not want to miss out.

And if you're not already training with us - let's turn that protein intake into lean muscle together... Hit the link below, and let's work together!

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