06 Jul Power on with protein
Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up.
It is a myth that a high-protein diet will promote muscle growth. Only strength training or exercise, whilst consuming protein will support muscle strength, function and flexibility. So if you have been depending on protein shakes for fitness and physique, ditch the ‘juice’ and get some real protein gains.
Protein intake is essential to build lean muscle and support tissue repair. Protein requirements depend on person weight, gender, exercise intensity and duration.
The average person should consume protein 1-2 hours prior to strength training to have adequate reserve of amino acids (the body takes time to breakdown protein to amino acids for muscle building and repair). Athletes, even body builders, need only a little bit of extra protein to support muscle growth. Athletes can easily meet this increased need by eating more total calories (eating more food).
On the other hand too much protein in the diet will be stored as increased body fat, can increase the chance for dehydration (not enough fluids in the body), lead to loss of calcium and put an added burden on the kidneys. To assists recovery and prevent muscle loss, an intake of 10-20g of protein after strength training is recommended.
CIRCUIT TRAINING PROTEIN GUIDE
1. Ingest protein 2-3 hours prior to circuit training and a carbohydrate rich snack 30 minutes -1 hour prior to support energy requirements. For example a piece of fruit, wholegrain toast or a fresh delicious mango smoothie
2. Re-hydrate with water and consume extra carbs with strength training meal post circuit session
3. A 3:1 ratio of carbs:protein is best for muscle repair and recovery
Overall whilst working out, a nutrition plan that is uncomplicated and easy to follow is necessary. My programs are readily designed to include adequate nutrients for optimal performance and recovery.