Protein isn't just for big bodybuilders, as Carly Yue reveals... Drinking protein shakeWhat do you think when I say 'protein shake'? Huge tubs of powders that taste terrible and are downed by blokes with bulging biceps? Hmmm. Think again. Move over muscle men. Protein supplements are for girls too. Ladies who want to get slimmer, fitter and stronger, read on! There's a huge demand for strength training in gyms as more and more women are striving for fit and healthy bodies. As the toned trend grows, women need protein, a nutrient made up of amino acids, which are essential for muscle growth. Benefits baby Protein can be found in animal products such as meat, eggs, dairy and plant sources such as nuts and beans. It increased in popularity when gym goers realised that it could help them change their body shape. Protein is a building block for muscle repair, recovery and building. Today the supplements market is growing at a vast rate with UK sales rising from approx. £73 million in 2007 to over £170 million today. This figure is predicted to double in the next two years. Protein supplements consumers used to be confined to the serious gym goer who was predominantly male. However, with improved education and awareness, mainstream consumers are realising the benefits of regular protein intake in terms of maintaining a healthy weight, bones, muscle, skin and hair. More women are starting to use protein supplements to help them achieve health and aesthetic gains without making them look like Arnold Schwarzenegger. I can vouch for the fact that muscle growth is actually incredibly difficult to achieve and takes months of hard work and commitment. There is no fear of suddenly waking up with rippling muscles. (I wish!) Alongside protein intake, weight training will simply help women to shape up. It increases muscle mass, which in turn increases your metabolism. It can also strengthen bones and aid weight loss. Anyone who takes part in physical activity, from walkers to Yoga-ites, bodybuilders to ballet dancers and tennis players to cyclists, we all need protein to boost our muscle mass, strength and performance. Protein fills you up and is great for weight control. So forget the low fat, diet foods that you traditionally associate with weight management and boost your protein intake. How much protein do you need? The guidelines for average daily requirements are 0.75g protein per kg of bodyweight. More will be required if you are very active or trying to tone up. The key is to consume small portions of protein throughout the day. However, most people eat their main chunk of protein with their evening meal, opting for cereal and sandwiches for breakfast and lunch. Stick to the guidelines and you could transform your body in ways you've only ever dreamed of! How protein packed is YOUR food?
  • 150g cod fillet - 32g protein
  • 130g skinless chicken breast - 30g
  • 175g Greek yoghurt - 20g
  • 125g tofu - 15g
  • 2 medium eggs - 16g
  • 150ml milk - 5g
  • 80g red lentils - 6g
  • 160g tuna - 38g
  • 120g fillet steak - 29g
  • Protein bar - 21g  (approx.)
  • Protein shake - 24g (approx.)
Supplements should never replace actual food. However, if you work out regularly or need something convenient and tasty when working, travelling or taking care of the family, they can be a great option and cost effective too. I carry protein bars and nutritional shakes around in my handbag, ready to grab whenever I need them. It would be a little trickier to boil an egg or roast a chicken whilst on the go! [caption id="attachment_844" align="aligncenter" width="580"]Protein-rich meal, BCAAS A protein-packed clean eat chilli with BCAAs (Branched Chain Amino Acids) to wash it down![/caption] My recommendations Protein shakes: Great post-workout, they help to repair muscle fibres which tear during exercise. Proteins mix easily with water and taste amazing. My favourite is BSN Syntha-6 Edge. It's low carb, low fat, has 24g protein and tastes just as delicious as a milkshake. The Cookies and Cream flavour is EPIC! See more protein shakes >> Protein bars: Opt for those rich in carbs to encourage muscles to absorb protein and healthy fats to replace energy. There are soy options so you veggies don't miss out. BSN do AMAZING bars in Rocky Road flavour, cookies and cream and chocolate brownie. You'll NEVER crave a Chocolate bar again. Guaranteed! See more protein bars >> [caption id="attachment_641" align="aligncenter" width="150"]Carly Tierney Personal Trainer Guest post by PT & Media Fitness Expert Carly Yue.[/caption]