Protein is such a buzz word in the fitness world. It’s one of the 3 macronutrients that you need for a balanced diet (protein, carbohydrates and fat). Including various sources of protein in your diet will help your weight loss goals, mass gaining goals and strength goals. Lucy loves Fitness talks to us about how it can help your weight loss mission.
What you need to know about protein powders and bars?
These products are available to supplement a balanced diet. Your diet should be packed with nutrient rich meals, and if you’re not quite hitting your protein quota or need to get some in quickly after a workout then a shake is very convenient. It’s important to note that protein shakes and bars should not be used as meal replacements for long-term results, it’s not a sustainable or healthy approach.
“Women may actually benefit more from protein powder than men do,” says certified strength and conditioning specialist Marie Spano, R.D. “Men who are involved in a general fitness program typically have enough protein in their diet, whereas many women fall short. Protein powder can help fill in the gaps.”
“When you’re strapped for time, eating on the run, or trying to cut down on your meat habit, getting that much protein can be challenging. That’s where protein powder comes in. Mixing it into a shake or smoothie can help you hit your protein goals wherever you go. Meanwhile, sprinkling some powder in your pancake batter or soups or putting some on top of your oatmeal can also help make every meal and snack into high-protein one.” (1)
Which protein powder to try…
Here’s a top 3 of Protein Powders for women with a weight loss goal. These are brands that are available in the UK, Ireland or online.
Please note: The Lifestyle Library or Lucy loves Fitness are not affiliated with any of these brands. This top 3 has been compiled using independent research.
Description: Made with the Highest Quality Whey, Casein, and Egg Protein. Multiple flavours available, the flavours vary depending on which site you buy from. Also available from gnc.com There are great flavours to choose from, including Vanilla, S’Mores and Cookie Crunch. Due to the combination of protein sources the shake is nice & thick with plenty of flavour.
Nutritional values per serve (S’mores used as an example): 38.5g serving size, 150 calories, 2.5g total fat, 8g total carbs (including 3g sugar), 24g protein
2) Optimum Nutrition Lean Whey (available from Holland & Barrett – UK Retailer, also available online)
Description: Lean Whey delivers 20g of high quality whey proteins which can be easily digested and absorbed into the body. Each great tasting shake is only 98 calories and less than a gram of fat.
As well as its high protein, low calorie benefits, Lean Whey, also supplies a beneficial blend of ingredients including: Conjugated Linoleic acid (CLA), Green Tea Extract (GTE) and L-Carnitine.
Nutritional values per serve (Chocolate Milkshake as an example): 26g serving size, 98 calories, 1.2g total fat, 1.4g total carbs (including 0.6g sugar), 20g protein
Other options from Optimum Nutrition include the ‘ON Gold Standard 100% Whey’ in various flavours.
3) BodyScience (BSC) Hydroxyburn Pro. Diet (available from www.aminoz.com.au)
Description: Whey protein powder, potent fat burning blend and full amino acid profile + vitamins + minerals
Nutritional values per serve (Chocolate Fudge as an example): 40g serving size, 133 calories, 0.7g total fat, 4.1 total carbs (including 3.7g sugar), 21.1g protein
Hopefully you’ll find these recommendations useful and tasty. Everybody has a different approach to exercise and nutrition when on a weight loss mission, however, it’s safe to say that you could all benefit from some extra protein in your diet to:
* protect your existing muscle mass, and increase it
* significantly boost your metabolism and burn more calories
* fill you up and keep you fuller for longer.
Have fun finding your favourite.
Lucy is a fully qualified Personal Trainer living in Sydney, fitness has always been a huge part of her life and she’s tried most sports – dancing, swimming, surfing, rock climbing, pole dancing and triathlons though as she entered her thirties she noticed how what she was doing before wasn’t getting the same results so she got into Bodybuilding. This taught her so much about discipline, mental strength, changing body composition through resistance training and nutrition.
Lucy has competed in 2 seasons of Natural Bikini Competitions in Australia, and has gone through a strict preparation process twice to get ready for stage. Her focus now is on helping women to learn how to change their lifestyle for the long term, through making better nutrition decisions and implementing results driven exercise into their weekly routine.