Protein for Women

Gaining Muscle Weight is Good

The most challenging fact for women to accept about toning and building lean muscle is that muscle weighs more than fat. As a result, you may end up weighing slightly more because you’ve replaced your fat with muscle. This means that even though you weigh slightly more, your body has toned and tightened and will look firmer and thinner!

How Protein Will Help You Tone

In order for your muscles to grow they need protein to replenish the muscle tissue for it to enable growth and repair itself post workout. By repairing your muscles you will be able to push yourself further and exercise more, resulting in more toned muscle.

How to Use Protein to Tone

Protein shakes are best consumed 15-30 minutes following a workout to maximize results and recovery. This will maximize your muscles repair which will reduce soreness the next day. Post workout protein shakes also help your muscles growth which is what toning and lean muscle building are about.

To help boost your energy and performance while in the gym, check out our True Pre for pre workout and overall better results.

How a Lack of Protein Can Be Dangerous

A lack of protein when using your muscles regularly can hinder your growth goals and even result in muscle loss. Muscle loss is extremely dangerous. So please remember to have a balanced diet of carbs, fat, and protein. Not eating enough and over exercising will not give you the healthy results you are looking for.

When to Take Protein

Protein shakes combined with regular exercise and a balanced diet is ideally what you are looking to achieve. When achieving weight loss, taking protein shakes 30-60 minutes prior to your main meal will give you the best results. This way you minimize your calorie intake during dinner and thus decrease your hunger prior to the meal. And best to mix your protein with water, not milk.

For toning, it is best to take your protein shake 15-30 minutes post-workout to help your muscles repair and grow. This allows you to work out more often and achieve your fitness goals sooner.

When Not to Take Protein

If you are not lifting weights and taking part in a heavily based cardio exercise program you don’t necessarily need to be drinking protein shakes every day. The protein shakes will still give you benefits in quick muscle recovery but perhaps take the protein shake as a small meal replacement instead.

How Much Protein

Your body can only digest and absorb 20 grams of protein at a time. As such, there is no need to add additional scoops of protein in your shake because it will pass straight through and out of your body. So don’t waste your protein! However active your day is, adjust your protein intake accordingly.

Healthy Eating

Today, more than ever, we have so much information about diets, fads, and the latest health craze. Regardless, the most important thing is to have a well-balanced diet. Otherwise known as healthy eating.

Healthy eating, unlike a diet, has no expiry date and it a long term commitment to change the way we feed our body. It’s best to avoid fad diets because everyone is different and some of these trends do not cater to all nor promote a balanced healthy diet.

We at True Protein recommend Clean Eating. Clean Eating is about eating foods that are nutritious and nourishing for your body. Clean eating is being aware of what you are putting into your body. Clean eating at its simplest form is eating "real" foods- those that are minimally processed, refined and handled, making them as closest to their natural state as possible.

Foods to Phase Out

The best thing to do for our bodies is over a period of time try to minimize our refined sugar intake. If you can eliminate refined sugar, you will see the quickest results in your body shape, weight and health.

Minimize your processed food intake. Processed food would be bacon, granola bars, instant ramen, microwave popcorn, ketchup, most bottles sauces, and frozen dinners or ready-made meals. For best results during clean eating keep a goal of your daily calorie intake.

But it doesn’t have to be all natural. A good rule of thumb is 80% clean eating and 20% cheat meals. A cheat meal is a burger once in a while to stay sane! We are only human, so having cheat meals is a necessity and the best way to keep you eating healthy for at least 80% of your meals.

Understanding Carbs & How Your Body Uses Them

Carbs fuel your body, so don't eliminate them just yet! Carbs are the very first source of energy that your body will use. So the best time for you to eat carbs like white bread, for example, is in the morning or before you work out. Your body will burn carbs like fuel. If you eat carbs and sit at your desk for hours they will just be stored and turn into fat. So remember, sitting is the new smoking!

What are Carbs & Which One Are Good?

Bad carbs are high in sugar and high in fat. Bad carbs are chips, chocolate, biscuits, white bread, white potatoes, lollies, fast food, burgers, and most cereals. Average carbs are high in carbs, lower in fat, moderate in sugar. Multi-grain bread, rice, pasta, sweet potatoes, and 75% dark chocolate. Best carbs are low carb, low fat, low sugar, and high in vitamins. Stone fruits, all green vegetables, strawberries, berries, cauliflower, and leafy greens.

Why Protein is Important & Where to find it

So we know protein is essential for developing and repairing your muscles. But protein can also lower the G.I. in the food you are eating. As such, it is recommended that you have one source of protein with each meal.

The best thing about Protein is it keeps you fuller for longer. The best food sources to find protein are chicken, turkey, beef, fish, yogurt (Greek yogurt specifically), cottage cheese, egg whites, and supplements like protein powder. Whey Protein is one of the purest ways to consume protein and has the lowest carb intake.

What are Good Fats?

Good fats can be found in Omega 3 which is in walnuts, flaxseed, tuna, salmon, mackerel, oyster, lettuce, broccoli, spinach, lima beans, navy beans, pinto beans, and citrus fruits. Good fats are found in Omega 6 which is most nuts, avocado, canola oil, and most other oils.

Saturated fats are good fat and are not to be feared. Saturated fats are found in meats, egg yolk, cream, milk, cheese, vegetables, and butter.