Latest Articles

  • 5 Tips for Beating the Cold and Flu
    Around this time of year avoiding the cold and flu seems almost impossible. On top of this, those that participate in lots of hard training can be more susceptible to getting sick. The good news is, there are things that…
    Written on Friday, 06 July 2018 18:11 in Blog
Wednesday, 20 July 2016 17:34

What place do protein powders have in my diet?

When used correctly, a protein powder can help someone to lose weight. These days the trend is the follow a diet high in protein, following the release of several studies showing that diets lower in carbohydrates and higher in protein led to a better weight loss over a short period and helped to maintain lean muscle tissue.

Generally, protein is more satiating, helps to curb appetite and thus leads to a person eating less frequently and less food overall.

That said, a protein powder is NOT necessary to helping us lose weight. If you so choose to begin taking a protein powder, here are a few tips to help you:

1.       Don’t have them additional to a full diet – If your goal is to lose weight, you need to be in a calorie deficit. Adding protein powders additional to your regular diet will likely either reduce your deficit or take you into surplus, making you gain weight! I recommend you only have a shake in replacement of a snack or at the end of a workout AND are not going to be eating a proper meal for at least 1-2 hours after your workout.

2.       Don’t replace proper food with a protein shake – ‘Real’ food, not supplements are preferable to a meal. If you will eat a meal within an hour of your workout, make sure that it contains a protein source; lean meat, eggs, tofu, lentils, dairy etc. If you are busy, and cannot get a proper meal soon after your workout, having a protein shake would be a suitable filler until you do.

3.       Have them as a snack – If you struggle in between meals and need a quick and easy snack, having a protein shake and a piece of fruit or handful of nuts is a great idea to help tide you through.

4.       Have them in your diet if you need help meeting your protein recommendations – The minimum recommendations for protein is about 0.8g/kg body weight. People undertaking regular weight training may require up to 1.2g/kg body weight. Just to give you an idea, a 70kg male would need about 56g of protein a day. One protein shake can give you approximately 24-25g of protein.

Just to reiterate, protein powders are NOT a necessity as protein requirements can normally be met with a proper, well-rounded diet, but are definitely good to have on hand if you struggle to eat regularly or will not be able to eat proper meals soon after exercise (especially after a tough boot camp or personal training session!).

 

If you have any further questions, make sure to come into our Girraween location and speak to us in person!

 

#wednesdaywisdom What place do protein powders have in my diet? Go to our blog to find out!

A photo posted by Body Blitz Personal Training (@bodyblitzpersonaltraining) on Jul 20, 2016 at 12:47am PDT

 

Read 4415 times Last modified on Wednesday, 20 July 2016 17:48