Firstly... Happy New Year everyone!!! Hope you are ready for the New Year Challenge! This month, we’re turning our focus to a crucial aspect of nutrition – protein. Protein is more than just a buzzword in fitness circles; it's a vital macronutrient that plays a key role in building muscle, repairing tissue, and keeping our bodies in top condition.
Understanding Macros: Before we dive into protein, let's understand what macronutrients are. Macros are the nutrients that provide us with the majority of our energy – namely, carbohydrates, fats, and proteins. Each plays a unique role in maintaining our health, but let's focus on protein.
Why Protein? Protein is the building block of life. Every cell in our body contains protein. It's essential for building muscle mass, repairing tissues, and making enzymes and hormones. Consuming adequate protein also helps in weight management by keeping you satiated (feeling full) for longer and increasing your metabolism.
How Much Protein Do You Need? The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. This however will be dependent on your fitness goals, if you want to pack on muscle and increase that one rep max, you'll want to go for 1.8 g- 2g of protein per kilo of body weight. If you aim is to loose weight, you are going to base this figure on your goal weight, so lets say you weigh 80kg but wish to get down to 75kg, you'll be going for 60 grams of protein (0.8g x 75) The key is to balance your protein intake with your overall dietary needs.
Counting Protein Macros:
Know Your Requirement: First, determine your daily protein needs based on your weight, activity level, and fitness goals.
Choose Quality Sources: Opt for organic meats, fish, dairy, eggs, and plant-based options like beans and lentils.
Read Labels: Keep an eye on food labels to track how much protein you're consuming.
The Challenge:
Calculate Your Protein Needs: Use the formula we've provided or check out our blog for guidance on calculating your ideal protein intake.
Diversify Your Protein Sources: Explore a variety of sources - from organic meats to plant-based options like beans and lentils. Challenge yourself to try at least two new protein sources this month.
Track and Share: Keep a daily log of your protein intake and share your progress weekly in the whatsapp group. We want to see your meals, your new protein sources, and how you're feeling!
Bonus Fun - Guess the Trainer's Favourite Protein: Can you guess mine?
To help you get started, check out our blog on top protein sources...
Embracing a protein-focused diet can be a game changer in your fitness journey. It's not just about quantity, but also quality and balance. If you are looking to improve your fitness or embark on your fitness journey this New Year, get in touch for personal training in Balham and Tooting.
Comments