Protein and what it's used for really...

What is protein? What protein shakes should I have? Do I need protein? Why do I need protein? There are so many types to choose from, what do I need? 

All these questions I hear on a daily basis.... So don't be surprised if I come across blunt or uninterested when I answer these questions. As I have previously stated in other posts I personally do not believe in Protein shakes and the likes but I do believe in what they aid. I will not say to a client not to take protein shakes but I will guide them on the right ones to use for their training. What I would do with a client to assess their needs for protein supplements in the first instance this will mean a full breakdown on their macro nutrient intake during their diet over 5 days. Or if they are on one of my plans they will have the right amount of protein in their diet (as some choose to control their own diet plans).

Let's start at the basics, What is protein? 

Protein is one of those essential nutrients that we need in our bodies to help them function properly, duh!!! It's main use is to build muscle tissues and help to structure our DNA cells and help produce antibodies to fight infections and diseases. We hold around 40-45% of our whole protein stores as muscle in our bodies, makes sense right? No! Well put it this way you see all those muscled guys in the gym, pumping iron with their huge biceps and chests and extremely toned torsos (getting a bit hot and flustered here), anyway they need the protein to help repair those muscles that get damaged in there process of "getting bigger". You see with people such as body builders, rugby players, weight lifters and the rest, they are all trying to put on size with certain exercises. So when you see them lifting that big, heavy weight for only 5-8 reps you think of the strain on those muscles, it causes ickle tiny tears in the muscles fibres that need to be repaired, this is when our friend Mr Protein comes along and is used to help repair and regrow new muscles cells to build up those fibres to make them bigger and stronger (hypertrophy). So the lesson is if you don't have enough protein those muscles do not get the right help to repair themselves otherwise the break down and process other areas of protein to use to build up those muscles, and we don't want to take it from anywhere else we want it to stay where it is!! So now you know a bit more about protein and what it does, now to hit the hard facts... (They're not that hard, honest)

Weight Loss...
As a matter of fact you DON'T need to take protein shakes to help you lose weight. In fact if you're not doing the right amount of exercise to compensate the fact that you are putting in more protein it can, if not used for repair and growth, be stored in the muscles as fat and cause unnecessary weight gain. The only reason you should be taking protein shakes if if you are tapping into your protein stores as a secondary source of energy or as stated before breaking muscle fibres for hypertrophy. But my most probable findings are that you are getting enough protein to cover your deficits in your diet if you are eating correctly. If you are only just sitting on the treadmill for 30-40 mins and not doing any weights then I suggest please do not take any protein supplements.

Muscle tone and conditioning... 
This again is a tricky one, so you've dropped that weight and now you want to tone up and condition your muscles. You're hitting the weights area at least 3 times a week, lifting heavy enough weights and feeling a tad bit sore the next day. You are also hitting those protein stores hard by using them as a secondary source of energy and also to help repair and grow your muscles. You are finding that your diet isn't giving you sufficient amounts of protein to help you get past that point of feeling flabby and looking taught and toned. I do suggest that you take the a supplement of either Diet Whey Isolate Protein shake, this is so that it provides you with that extra bit of protein needed to boost those muscles and not allow you to gain any other weight. Do however look at the nutrient content of those shakes as you need to be aiming for one with around 20-30 grams of protein per shake but with a calorie content of around 80-110 kcals per shake, so as to not provide the body with an unnecessary high calorie count. You can also aid this by increasing your protein intake within your diet by about double of what you are taking in now.

Muscle gain and "Bulking"...
 For those of you trying to build muscle and bulk up a little (girls you can do this whilst staying feminine), you need to be hitting the heavier and more compound movements for less reps. Like those big boys. This is to create those tears to cause HYPERTROPHY. For this kind of training i would suggest a Whey Protein supplement that is quite high in calorie content to help replace those lost calories during training. Another way to help your protein intake would be to increase your dietary intake by up to 3 times (but stick to the healthy stuff). Please don't "Bulk" on those chunks of chocolate I can tell you're shoving in your mouth right now!

Any further questions it's always best to ask me.... Or any other bits of info I may have missed (pretty sure I have) let me know.

Cheers then, see ya...
Beth xoxo