Why protein is essential for muscle power – busting the myths for men and women over protein powders
And whilst attitudes to diet and exercise have changed massively since then, it’s still very much the case that our bodies need protein to be fit, healthy and strong – and that goes for men and women.
In a recent survey, over half of Brits said there had been a change in attitudes towards women being physically stronger – celebrating powerful females – but the same survey showed there was still misunderstandings in the benefits of protein.
The research was carried out in October last year of over 1,000 people, on behalf of British nutrition brand SCI-MX, and was conducted by Censuswide Research Consultants.
Matt Durkin, product developer at SCI-MXPlacing more importance on protein intake is a good recommendation for most adults, no matter their gender, because we become less receptive to protein intake as we age. This means we need a relatively higher protein intake to maintain muscle. This is one of the reasons why we see a steady decline of lean mass every decade following our thirties.
“Current protein recommendation for the general population is to consume 0.8g per kg of body mass, but I would suggest increasing this to around 1.2g/kg to help preserve muscle mass. But protein is only one part of the equation, everyone should be performing muscle-strengthening exercises frequently to stimulate the body to build or maintain muscle. For those engaging in regular exercise and looking to build or maintain muscle then a significantly higher amount of 1.6-2.0g/kg is recommended. Getting this amount of protein requires a conscious effort and good planning and this is where protein supplementation and working with a nutritionist can help.”
More than two-thirds (67%) of women surveyed said they were more likely to pick up weights in the gym, and 31% said lifting weights was now part of their exercise routines. But more than two-fifths (42%) of Brits believe there are misconceptions surrounding protein powder and its impact on women’s bodies, and more than a quarter (28%) of women said they had avoided or hesitated using protein powder because they were concerned about gaining too much muscle mass.
Because of these findings, and to celebrate physically stronger women, the British sports nutrition brand SCI-MX teamed up with nutritionist Kate Withington to educate us on the benefits of having a high-protein diet.
Nutritionist Kate WithingtonIt’s amazing to see that so many women now feel comfortable using weights within the gym – it’s been a long time coming! I think the societal shift in celebrating physically strong women has really helped with this change, although we clearly have more work to do when it comes to nutrition given the research from SCI-MX reveals a clear gap in knowledge when it comes to protein.
“In the past, protein powders and high protein snacks have very much been targeted at those looking to bulk, but even for people who want to lose weight and tone up, protein is so important.”
Kate’s tips for upping your protein intake:
Include protein-rich foods in every meal and include protein as additional snacks. For example, a day of eating could look like this:
- Breakfast: protein smoothie made with one scoop of strawberry protein powder, frozen berries and milk.
- Lunch: tuna and sweetcorn baked potato with salad. I love to use Greek yoghurt instead of mayo to increase protein content further and reduce calories.
- Afternoon snack: cottage cheese on rice cakes with some mixed seeds.
- Dinner: salmon goodness bowl. Salmon fillet with quinoa, broccoli and edamame beans.
- Evening snack: Greek yoghurt with berries.
- Consider using a protein powder – whey is one of my top supplements as it’s such a quick and convenient way to increase protein intake.
- Try to stick to snacks which are high in protein – these could include hard-boiled eggs, tuna lettuce cups, cottage cheese, edamame beans and beef jerky.
To find out more about SCI-MX and its range of high-protein products visit the website here