Women & Whey

Drinking protein shakes has always been widely associated with bodybuilding and bulking. As a female, often when I tell someone that I drink protein shakes they look at me in horror and say "why? you don't want to look like a boy?". There's always been a lot of stigma against women eating too much protein and potentially looking 'bulky' when really they have the opposite effect. Just to clarify, drinking protein shakes will only make you put on weight if you A. Have bulking protein, B. Drink it with fattening liquids such as full fat milk or C. Drink protein shakes that up your calorie intake so that you eat more than you burn. 



But before you go ordering 5kg of protein powder, no matter what your goal is you need to have your diet and nutrition down to a T. Once you've got your diet and exercise in place, then it's time to consider supplements. But, if you're going from the starting blocks then you maybe adding supplements will make things too complicated and cause more trouble than it's worth. 

What is Protein? 

Protein is one of the 3 macronutrients that food provides our body with in order to survive. It is made up of amino acids which help to repair issue, promote muscle growth, make enzymes, hormones, bones & muscles and our hair and skin are made up of it. So it's safe to say we need a good amount of protein in our diet. The NHS recommend 50g or protein per day for adults, however recently there has been a lot of speculation over whether this is enough, especially if you're doing a lot of resistance training, a higher intake of protein would be much more beneficial. 

What is Whey? 

Whey is one of the most popular forms of protein you can buy as it's pretty easy to source compared to it's alternatives. Whey is one of two proteins found in milk along with casein and is also formed as a byproduct of making cheese. Whey is suitable for vegetarians but not vegans, therefore people that follow a vegan diet may have to opt for protein powders such as hemp, pea and other plant based powders. 

Benefits of Protein powders 

Realistically, if you're getting enough protein from your diet then you don't need to take whey as a supplement, however if you are working out a lot and require a higher daily intake of protein, that can mean you're having to consume larger amounts of food to hit your daily intake which will then increase your calories. Protein shakes, if taken with water or skimmed/nut milk are generally quite low in calories and will provide your with around 20g of protein per scoop.

Likewise, if you're often on the go, a protein shake makes a great snack so you don't have to cook up a high protein meal. They're quick to make and easy to store, therefore if you know you're going to be out all day a protein shake could be a good way to go. Plus, having a high protein snack leaves you feeling fuller for longer and will mean you're a lot less likely to be craving sugary snacks. 

Finally, if you're doing any form of resistance training it's a good idea to try and consume protein within 45 minutes of your workout for optimum muscle repair and growth. Therefore, if you know you're not going to get the chance to cook straight after a workout, a shake is a simple solution to this and will feed your body with enough protein to help with muscle recovery. 

If you're looking for good quality protein, I prefer to use Ideal Fit and they also include vitamin D, folic acid and calcium into their powder and biotin for healthy hair and nails. Plus if you are a vegan, they also have a Vegan protein range available. Use code ERYN10 for 10% off your order. 

Cya! 
Eryn


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