Protein

Since we have spoken about carbs, I thought I would give you my take on protein intake because yet again there is a lot of misconception around protein aswell. When it comes to protein a lot of ladies THINK, if they eat too much protein they will become big & bulky, this is simply wrong no if’s or buts….just wrong. Protein is our number one macronutrient when it comes to hitting our fat loss goals. Protein is the building block for our muscles & what that means is when it comes to fat loss we want to keep as much muscle as possible or even build a little more. When a diet is sustained in a calorie deficit, it can result in muscle loss because we are essential not giving our body enough overall calories to maintain itself, but when done in the correct manner with the right ratios & a smart approach we can minimize muscle loss & ramp up fat loss. This is why a higher protein intake is required to ensure we are minimizing muscle breakdown/loss. A common example when dieting & training is not thoughtfully prepared & understood is a lot of people look quite sick & gaunt after completing a challenge or extensive diet because they have malnourished their bodies on such a large caloric deficit instead of refueling their muscles & utilizing a balanced approach & sound science, there is no guess work here it is all backed by years of research & evidence. I like to give my ladies around 1.8g to 2.5g per kg of bodyweight of protein per day depending on what their goals are, most ladies who I have worked with are after fat loss so I work around their needs & goals to have a successful fat loss journey. There are a lot of key benefits of protein like increased satiety, a high TEF (thermic effect of food) & nitrogen balance as well as muscle repair & growth among other things. These benefits work in different ways to help us minimize muscle breakdown, satisfying hunger cravings & making us feel fuller for longer. If your not sure how much protein to eat I have given you a guide from 1.8g to 2.5kg per body weigh which is easy to work out, just times your bodyweight to your grams. Remember everyone’s body is different & we all have different goals.🏋️‍♀️💪