Bro, what's the deal with PROTEIN?!

So what is the big deal with...PROTEIN???

Many members of the gym rely on personal trainers or I to give them correct nutrition advice. The general public is fed various information, false and true, about protein. 

How much should I have?

Should I have it before or after I workout?

Is there different types of protein?

Well I am here to try and help women decipher protein. 

Why is Protein so Important?

Training puts a lot of stress on your muscles, and they must be repaired. Protein is required for maintenance, repair, and growth of muscles and therefore is required for active females.

Protein also makes up enzymes, hormones, and speeds up recovery after intense exercise or injuries. Protein helps with weight management because it digests slower and keeps you full longer. Protein plays a role in managing optimal immune function and fluid balance. 

How much Protein is needed? 

The RDA for protein is set at 0.8g/kg, however if you heavily train with resistance and aerobic training, you may need to consume 1.2-1.8g/kg daily. The average athlete would need to consume 1.2-1.5g/kg. If you are an individual that participates in strenuous weight lifting or long distance running, you would need closer to 1.8-2g/kg of protein daily.

The Equation to Determine Individual Protein Needs

Your weight ____ (lbs) / 2.2= _____ kg of body weight

___ kg of body wt * grams of protein needed (0.8-- sedentary, 1.2-1.5--average individual with resistance training and or endurance training or 1.8-2.0--> weight lifter or distance runner)= ___ Estimated grams of protein needed daily

To have this much protein, it is recommended that protein be included in every meal to reach your daily goal. 

Protein Post Workout 

At least 15 g of protein is necessary within 30 minutes to 2 hours post workout, along with carbohydrates. 

The protein will promote maximal muscle recovery and the carbohydrates will refill Glycogen stores to keep your energy levels up.

Protein and the Female Athlete Traid

Disordered Eating, Amenorrhea, and Osteoporosis

A low protein diet could indicate a diet low in overall calories which could lead to amenorrhea (loss of menstrual cycle). A low protein diet could also cause decreased intestinal calcium absorption. This condition could contribute to osteoporosis, since calcium is required for bone health. Make sure to eat adequate protein in order to avoid these problems and for maintenance and muscle growth.

Balance is Key 

- Keep in mind that your diet must balanced with carbohydrates, fat and protein. A common mistake with high protein diets is the lack of carbohydrate and fat. 

- Carbohydrates are necessary to fill Glycogen stores and provide the main source of energy for your training.

- Fats are necessary to help ensure you consume adequate calories every day in order to maintain weight.

- If you do not have enough carbohydrates and fat, the protein you eat will be used for energy instead and not for muscle repair.

I hope this gives you a better idea of protein needs post workout! Now go get moving and refuel ;-)

2015!

  Well to say the least, it's been over a year since I have wrote (WAY too long). It's crazy how much can happen in a year. Scrolling through my previous posts and reading them was kind of like reading a diary. It has shown me how much I have changed, for the better. I realized how much I struggled and how many times I wanted to give up. I am so happy I didn't. I am in an industry that takes time, patience, and perseverance. Fitness requires constant learning. That is exactly what this past year has taught me. LOTS of learning. 

Here's a few pictures of the places I worked at this past year and currently.

Pocono YMCA

Pocono Dome

Sweat Like A Girl

Pocono YMCA

GCMC *2nd Wind Fitness*

Studio Z

Retro Stroud

Retro Stroud

Pocono Dome

I developed so many friendships from each of these places. Each individual taught me something. 

This past May, I was hired as a full-time group fitness instructor at Retro Fitness of Stroudsburg. This caused me to leave the other places I worked. I miss each of them. I learned so much from every gym and boss I had. I hope they are doing well!

Currently, I am the Group Fitness Manager of Retro Fitness of Stroudsburg. Each instructor here is unique. We have so much to offer and learn from one another. We are the largest Retro in the country. I am blessed to have this opportunity presented to me. I also am studying for my Non-Diet Weight Management certification. Every day I am learning something new! 

2014-2015 was a year of stepping out of my comfort zone. First, this past August, I ran the Super Spartan at Blue Mountain with team Sweat Like a Spartan. It was an extremely challenging race. It was great to see members as well as my co-workers and my boss from Sweat Like A Girl. Each person did a phenomenal job! I couldn't have asked to run with a better team for my first time! It was 8 miles and 25 obstacles. Each one of us helped another. I hope to do another one in the future!

As many people know, I began to try aerial silks. It was always a class offered while I was teaching Fight Club at Sweat Like A Girl. I thought to myself, "there's no way I'd ever be able to do that." My boss one day said, "Why don't you try it?" So I did. It took me over a year to do the things I am able to do now. To say the least, it took many failures to learn. It taught me how to stretch, become flexible, strong, and confident. It's a beautiful beast. Try something new! You might just surprise yourself with what you're capable of doing!

   

I just created my own Facebook page for fitness. I hope you will like it and follow it! Here's the link: https://www.facebook.com/pages/Mad-Southern-Fitness/1619427811665794

This past year I also came up with my own class. It's called Body Chisel. I would have never expected it to be as successful as it is! I love teaching it! We use our body weight, resistance bands, and body bars to target each muscle group. Each exercise matches the beat of the music to each song. I enjoy learning and hearing suggestions from patrons. Thank you for all of the feedback!

I promise to post more frequently! This post was to solely catch up on where I am in my career. Thank you for reading! 

P.S: Make sure you're having fun! ;-)