Tag Archives: protein

How to fast track your training results

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Protein. Why getting your intake up will help accelerate your results!

Protein is made up of amino acids, the building blocks of many tissues in the body, including muscle. Certain amino acids are “essential”, which means the body cannot make them and they must be obtained through your diet. When you workout, you breakdown muscle tissue. In order to repair that muscle tissue and gain lean mass and become stronger, you must give the body protein to supply the amino acids needed for recovery. If you do not get enough protein in your diet your body will not have enough amino acids, specifically essential amino acids, to work properly and recovery from workouts. Where will it get these amino acids you are lacking? From your muscle tissue! All that hard work will be wasted!

In addition to being required to recover from workouts, protein and amino acids are important for many reasons, such as:

  • Supports immune system function.
  • Healthy connective tissue, hair, nails and other tissues.
  • Supports energy levels.

Now that we know why protein is so super important, let’s find out how much protein you need….
The recommended daily allowance of protein for sedentary adults is 0.5 grams per pound of bodyweight
Protein intake for physically active individuals! (this is you) aim for 1g per pound of bodyweight.
Try space your consumption throughout the day evenly for best results.

Here are some common foods to help you decide how to get your bit

If you need any help trying to find good sources feel free to post a comment below.

How much protein do I need each day?

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If you’re wondering how many grams of protein you should consume per day, there’s no cut and dry answer. It depends on your weight, your activity level, and whether or not you’re pregnant. There’s an easy way to calculate the amount of protein that’s right for you.

Just take your weight in kilograms. Then multiply that number by 0.8 (not very active) through 1.8 (extremely active), depending on how much exercise you get. As a general guideline for adults is 0.8 grams per kilogram of body weight per day.
The average requirement of protein for women ages 31-50 is 46 g/day. But, as you can see from this chart, you’ll need to up that if you keep an active life; you should also increase protein intake if you are pregnant or nursing.

Check out the chart below to see how much protein you should be eating each day….

Weight in pounds Weight in kilograms Protein per day if you’re not very active
(kg multiplied by 0.8)		 Protein per day if you’re active or pregnant
(kg multiplied by 1.3)		 Protein per day if you’re extremely active or in training
(kg multiplied by 1.8)
100 lbs 45.5 kg 36.4 g 59.2 g 81.9 g
105 lbs 47.7 kg 38.2 g 62 g 85.9 g
110 lbs 50 kg 40 g 65 g 90 g
115 lbs 52.3 kg 41.8 g 68 g 94.1 g
120 lbs 54.5 kg 43.6 g 70.9 g 98.1 g
125 lbs 56.8 kg 45.4 g 73.8 g 102.2 g
130 lbs 59.1 kg 47.3 g 76.8 g 106.4 g
135 lbs 61.4 kg 49.1 g 79.8 g 110.5 g
140 lbs 63.6 kg 50.9 g 82.7 g 114.5 g
145 lbs 65.9 kg 52.7 g 85.7 g 118.6 g
150 lbs 68.2 kg 54.7 g 88.7 g 122.8 g
155 lbs 70.5 kg 56.4 g 91.7 g 126.9 g
160 lbs 72.7 kg 58.2 g 94.5 g 130.8 g
165 lbs 75 kg 60 g 97.5 g 135 g

 Based on the numbers above, do you already get enough protein per day?

Vegetable Fritatta

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Thinking of ways to get your Protein + Vege boost for the day? This fritatta recipe ticks all the boxes, is super versatile so you can change bits n bobs for your favs. And it makes enough for lunch tomorrow. Easy peasy lemon squeezy.

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What you will need to rustle up out of the fridge…

  • 350g pumpkin, peeled, cut into small pieces
  • 1 red capsicum, cut into small pieces
  • 2 red onions, cut into wedges
  • 1 broccoli head cut into small pieces
  • rosemary to taste, dried or fresh – fresh is best!
  • olive oil cooking spray
  • 6 eggs
  • 1/3 cup skim milk
  • 100g baby rocket
  • 20g parmesan cheese, shaved
  • 1/4 cup walnuts, roughly chopped
  • 1 tablespoon balsamic vinegar
You can use pretty much any vege combo! just make sure they’re not watery

Putting it together splendidly!

  1. Preheat oven to 220°C. Grease a 6cm deep, 20cm (base), 8-cup capacity square ovenproof dish.
  2. Place your veg in a baking tray and mix with olive oil + rosemary sprigs and bake for 20 mins on 200°C until golden.
  3. Spread vegetables over base of prepared dish. Reduce oven to 190°C. Whisk eggs, milk and pepper together in a jug. Pour egg mixture over vegetables, shaking dish gently to allow egg to spread to base. Bake frittata for 25 minutes or until top is golden and centre is set. Set aside for 10 minutes. Cut into pieces.
  4. Place rocket, parmesan and walnuts in a bowl. Toss to combine. Divide salad and frittata between serving plates. Drizzle 1 teaspoon vinegar over each salad n wallah! A delisimo, easy and super healthy meal :) Splendid!