If you have ever been out to lunch with a friend and she orders a green salad as her meal and you proceed to ask her where the protein is and she responds with “I can’t have too much protein, I am not a bodybuilder”
Or maybe you believe eating protein and supplementing with whey protein is going to make you bulky – here are 5 reasons why you are actually wrong!
Lesson 1: Protein Won’t Make You Bulky
Let’s just get this out of the way before moving on to the benefits of Protein
Protein is only important for bodybuilders?
Women shouldn’t use protein powder because they’ll get bulky?
Wrong and wrong.
First of all, if you don’t want to be a bodybuilder, that’s okay. You won’t be unless you try really, really hard.
It takes years of effort, discipline, and lucky genetics to build that kind of muscle. But, you should know that lean muscle is the foundation of some of the hottest bodies out there.
Second, ladies, you won’t bulk up from eating protein or taking protein powder You won’t even get bulky from lifting heavy weights, bodybuilder style. You don’t have the testosterone for it. Instead, you’ll support lean, sexy muscle that creates a toned and curvaceous physique.
Lesson 2: High Protein Foods Won’t Make You Fat
Still worried that you’ll be over-consuming protein? Then learn to choose your protein wisely. Picking the right high-protein foods will actually help you shed fat and look great!
If it’s the fat content you’re worried about, consider this: cooked chicken breasts only have 2 to 3 grams of fat per serving; low-fat cottage cheese only contains 1 to 2 grams; even lean red meat only contains 6 to 8 grams; and egg whites and many varieties of fish are as close to fat free as you can get.
But here’s a note on fat: you need it too. If you strip your diet of healthy fats then you could negatively impact hormone levels, brain function, energy levels, and more.
Olive oil on your salad, peanut butter with an apple, avocado and lemon with your salmon-all great ways to keep your body fat-happy.
Lesson 3: Want Hunger Control? Eat Protein
If you are struggling to maintain a calorie deficit because you have a big appetite, a solution could be to eat some protein with every meal and even snacks!
Protein has a different relationship with your digestive system than other foods-basically protein doesn’t cause the intense spike in blood sugar that carbs do. With a smaller effect on your blood sugar comes a smaller crash. That means sustainable energy throughout the day and fewer cravings.
Protein can keep you fuller for longer, too. So skip the low-fat blueberry muffin for breakfast and opt for a three-egg omelet. You’ll be giving your muscles much-needed nutrient support, helping to stabilize your blood sugar, and minimizing the chance cravings hitting you later.
Lesson 4: Everybody Needs Protein, Including Endurance And Cardiovascular Athletes
Maybe you hate lifting weights, and you know that protein is important for weight training. But what about cardio training—biking, running, swimming, and the like?
Endurance athletes often require even more protein than their strength-training counterparts because they are burning up so many calories during exercise.
And if you’re on a diet that wouldn’t adequately feed a bunny rabbit while also doing tons of cardio, your body is going to break down muscle. Even when you’re a size 0, you’ll look soft and you won’t have that toned physique you are after.
Regular exercise will normally increase calories burned and muscle being broken down, so it’s only normal that you’ll require more protein to help re-build muscle tissue and replenish your nutrient needs.
Lesson 5: How Much Protein should you be eating?
The general rule is 1 gram of protein per pound of bodyweight. We work in kilograms this side so you are looking at 2.2g protein per kilogram of weight.
Do a quick check over your current diet. Figure out how much protein you’re getting. If you’re not even coming close to 1 gram per pound per day, focus on protein-rich foods.
What’s more important is that you get the protein you need in for the day. If you consume 30 grams of protein at breakfast, then your body will digest that protein faster than 50 grams.
An easy way to add protein into your diet is using whey protein – this versatile and delicious supplement makes it easy to get in the protein your body needs.
Add it to:
- On its own as a snack
- Greek Yoghurt
- Use it as a milk substitute in cereals or coffee
- Protein ice cream
- The list goes on!