We have heard it over and over, protein is the key to a fitter, leaner and stronger body, but that is only true if you are eating it right! Many women don’t understand the ins-and-outs of how to consume protein the right way. Check out these 5 common mistakes and how to fix them.
1. NOT PAIRING YOUR POST-WORKOUT PROTEIN WITH CARBS
High intensity workouts, achieved at any of the Bondi Vixen classes, breaks down muscle fibres. To help rebuild those muscle fibres, you need a solid recovery and nutrition plan including lean proteins and healthy carbs.
Protein’s amino acids are critical immediately following a tough workout to help repair your muscles but it is the role of carbohydrates to help transport those amino acids into your body’s cells to trigger muscle growth.
A great post workout recovery snack that majority of our Vixens are encouraged to do, is an ATHLETIX Whey Protein shake with added fruit like a banana.
2. NOT GETTING PROTEIN WITH EVERY MEAL AND SNACK
Not enough women are prioritising protein in every meal and snack. Many meals or snacks often contain little to no protein, with the most protein consumed in the evening meal.
It’s time to shake it up. If you want to maintain your energy levels, and stop your waistline spreading, your protein intake over the day is vital. For breakfast take a break from your traditional eggs by adding smoked salmon with avocado on multigrain toast, add lean grilled chicken to your lunch and an ATHLETIX Whey Protein Shake or snack size frittata in between meals.
Protein is what keeps your blood sugar stable throughout the day, curbs hunger and cravings, and prevents the dreaded 3 p.m. slump. Start your day right with a protein-packed breakfast, and aim to eat 20 to 30 grams of protein at every meal.
3. THINKING YOU HAVE TO GET “COMPLETE” PROTEIN AT EVERY MEAL
Protein isn’t just from the traditional meat, eggs and dairy. Plant-based proteins are known as ‘incomplete’ proteins as they usually lack at least one of the nine essential amino acids. But that is not to say that you cannot get your recommended daily intake from just plant-based proteins alone. Simply boost the variety of plant-based proteins in your diet to ensure you are getting enough with each meal. The top plant-based proteins you should add to your diet are: lentils, chia seeds, quinoa, spirulina, nuts, seeds, beans and tofu.
4. EATING PROTEIN FROM THE SAME SOURCES EVERY DAY
Mixing complete proteins and incomplete proteins will give you more nutrient variety than just sticking with a few protein sources. Every protein source has it’s own unique nutritional panel – a mix of vitamins, minerals, fats and carbs. By limiting what type of proteins you are eating you could be missing out on vital amino acids and other nutrients from your diet. You need a variety of protein sources for optimal health, weight loss and fitness gains.
5. RELYING ON SHAKES AND BARS FOR PROTEIN
Whilst a protein shake with some added fruit or almond milk is an awesome post workout recovery it is not designed to be a meal replacement. Marketers like to promote protein bars and protein powders as meal replacements or snacks but they are not a complete meal and often loaded with added sugar. That’s why we recommend our exclusive brand, ATHLETIX Whey Protein, we have taken out the excess sugars and fillers so you can be guaranteed a 100% natural, gluten free protein powder for your post workout recovery.
Your best source of proteins for snacks is from real foods – nuts, seeds, greek yogurt, cheese and boiled eggs are just as convenient as protein bars and contain a lot more naturally occurring protein and nutrients.
Now you know how to “get it right” with your protein let’s help you with your workout plan. Checkout when our next 21 Day Challenge starts and we can show you the secrets of success, living an active lifestyle with clean nutrition.