Protein, protein, protein! This macronutrient is essential for not only living but also muscle growth and maintenance. We have noticed lately that many of our new clients struggle with meeting their protein goals in their Macro-Based Nutrition Plans that we offer on our website. It is important to eat enough protein if you are an avid exerciser and especially if you lift weights. To put it simply, the more muscle mass you have on your body, the more energy you are going to expend to keep that muscle. Why does this matter? Well for those of you who are interested in fat loss, this is necessary!
When you think of protein, you may immediately just think of a boring old Whey Protein shake. Luckily for you, this is not the only or “best” source of protein! While we do recommend Whey before and after a workout (as it is digested fast and can go straight to the muscle site), you don’t need to drink shakes all day long to hit your goal. Here are some of our favorite protein sources:
- Eggs/Egg Whites
- Lean Ground Turkey
- Low-fat Cottage Cheese
- Low-fat Greek Yogurt
And as far as Whey Protein goes here’s a few good options:
- Quest Nutrition Whey Protein
- Optimum Nutrition Gold Standard 100% Natural Whey
- True Athlete Natural Whey Protein
While these are not the ONLY sources of protein, they are our favorites and go-to’s. You can get so creative with these few items including hard-boiled eggs as a snack, turkey/hummus wraps or even Greek Yogurt parfaits. So now that you have the tools to create some healthy high-protein dishes, how much protein should you be eating each day?
Everyone requires a different amount of protein. You may have heard the old 1g of protein per pound of body weight rule, however that much is not even necessary for the average person. We suggest 1g of protein per KILOGRAM of body weight which equates to less than that of a pound.
To convert your bodyweight from pounds to kilos, simply divide by 2.2. Whatever that number may be is the amount of protein you should be consuming daily.
We have our clients using the app “My Macros+” to track their daily intake however MyFitnessPal works just fine as well, or if you are old-school: jot it down in a notebook! While you don’t need to hit this number perfectly every single day, coming close (within 5-10g) may just push you a little further towards your goals of fat-loss or muscle maintenance or gain.
For further questions or information about our Macro-Based Nutrition plans, shoot us an email at FitnessTeam@sd-evolution.com. We would love to help you reach your goals!
Thanks to social media and the world wide web in general we have so much access to information- especially in the fitness world. The problem with this however is that there is not only a lot of information out there, but a lot of false information out there. This can be incredibly confusing and frustrating if you are trying to reach a goal, and not sure what to believe or what to try. I’m sure you have seen a lot of accounts that sell meal plans or challenges that tell you exactly what to eat. At first, you may think, “Wow! This is perfect and so easy!”. You start off motivated, and ready to follow these guidelines however a few weeks later you find yourself cheating on your new diet– and at worst feeling guilty about it. So now what? Force yourself to get back on track and follow this plan only to once AGAIN cheat on it at your family BBQ the next week? Doesn’t seem as motivating and easy as you once thought.
While having everything laid out for us is great, it simply is just not realistic to follow a meal plan that incorporates the same meals weekly well…for the rest of your life? I went through a similar thought multiple times when trying diets like Paleo, Ketogenic, & clean eating. I just could not see myself honestly following those diets (which all omit or restrict one thing or another) for the rest of my time living on Earth. I had family functions to attend, celebrations & just days where maybe I didn’t want to eat chicken or a salad. There HAD to be a better way- and there IS.
You may have read some of my posts about Flexible Dieting before so here is a quick recap:
What Flexible Dieting is:
- a “free” way of attaining your goals
- a balance of nutrient-dense foods with the freedom to incorporate your favorite less nutrient-dense foods
- a macronutrient based plan (protein, carbs and fats)
- different for every person that follows it
What Flexible Dieting is not:
- Eating junk food all day
- a “diet”
- a set plan to follow
Flexible Dieting (or Flexible Living) is sustainable for anyone who tries it- simply because it consists of the freedom of incorporating foods that you enjoy into a balanced lifestyle without any stress or restrictions. You can eat different meals every single day, or if you are a creature of habit, keep it the same daily. Flexibility in your food choices is what makes this method do-able for any individual whether you are a competitive athlete or just trying to lose weight. The reason why meal plans fail is because they don’t always fit in your life. Learn how to balance holidays, special events, eating out for dinner and just day to day living. Interested in hearing how we can help you?
Shoot us an email @ FitnessTeam@sd-evolution.com for more information on our online nutrition plans.
Balance is the key of life.
The dreaded scale. We’ve all been there, stepping on it for the first time in a while only to be disappointed with the numbers that flashes up. This square piece of metal sadly can have control over your attitude, self-esteem & overall emotions. It’s time to address why we care so much about those 3 numbers we see. What makes them so special?
In reality, the scale is just measuring your relationship with gravity. Who realistically cares about that? If you are stepping on what we refer to as the “enemy”, chances are you are looking for one of two things: to see if you gained, or lost weight. Luckily, there are far superior ways to measure your progressions. These include:
Measurements: Grab a tape measure and track your progress by inches gained or lost. You are much more likely to see these numbers change than the scale. We have our clients measure their hips and waist at minimum, but you can even track your biceps, thighs & calves.
Skinfold Calipers: Most gyms or personal trainers offer body fat testing. The skin fold caliper looks similar to a pair of tongs with measurements on the side. How it works is it pinches the fat on your body that covers the muscle and is closest to the surface (subcutaneous fat) and reads a measurement. The instructor testing you will then proceed to calculate your level of body fat after a series of measurements on different parts of your body.
Progress Photos: Many people make fun of all of the fitness “gurus” on Instagram who post progress photos however this can be the BEST way to track your progress. When you’re seeing your own body every single day, you aren’t going to notice differences in your physique. Taking a photo before and weekly or bi-weekly as you go, then comparing each week to the first photo is a for sure way to see any change to your body, no matter how small!
The scale truly does not matter when it comes to reaching your goals unless of course you are competing in a sport where you have to fit in a certain weight class. The average person however should really not rely on the scale at all when trying to lose or even gain weight. Weighing yourself daily is not only pointless but may begin to drive you into a crazy obsession. We all fluctuate weight daily because you are consuming water and food. Sometimes I weigh almost 10 pounds more at night than I do in the morning! It is absolutely normal (especially females) to fluctuate weight thanks to our hormones which is why we constantly have clients who send me progress photos of AWESOME progress yet are discouraged because the scale didn’t budge. Fixating yourself on a numerical value seems even crazier when you are actually seeing progress in your photos or measurements. In fact, to prove this theory I personally weigh about 15 pounds heavier than I did 4 years ago, yet I am smaller, and more compact and definitely in the best shape I have ever been in.
TO SUM IT UP:
The scale is truly an insignificant way to measure success in your program. Use one of the other methods to track your progress, celebrate positive changes & start to love your body!