Protein supplements: why it’s the power being keeping fit for men and women
But protein is a powerhouse for strong muscles, and there is still more work to do to educate the nation on the benefits of a high-protein diet, according to one nutritionist.
Survey results
A recent survey showed that half (50%) of Brits have seen a positive shift in attitudes towards women who engage in strength training or weightlifting, with 55% saying there’s been a shift in celebrating physically stronger women, according to new research from SCI-MX.
The research was done in October last year, involved over 1,000 people, and was concluded on behalf of the British sports nutrition brand by Censuswide Research Consultants.
In the survey two thirds (67%) of women said they were more likely to pick up weights in the gym than a few years ago, with almost a third (31%) regularly including weight training in their routines.
But women are still lagging behind when it comes to nutrition, with the research revealing more than two-fifths (42%) of Brits believe there are misconceptions surrounding protein powder and its impact on women’s bodies.
Will protein ‘bulk you up’?
More than a quarter (28%) of women who responded were unsure about using protein powder because they’re concerned about bulking up - gaining too much muscle mass.
For this reason, and to celebrate physically stronger women, the British nutrition brand partnered with nutritionist Kate Withington to educate the nation on the benefits of having a high-protein diet.
“It’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.
Nutritionist Kate Withingtonn 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 suggests using protein powders as part of a healthy diet when exercising.
“Whey is one of my top supplements,” she said. “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.
She set out what a high-protein meal plan for the day could look like:
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.
Age and muscle mass
Matt Durkin, product developer at SCI-MX, said understanding the importance of protein intake was good for all adults, no matter what gender, because we become less receptive to protein intake as we age.
That means we need to increase our 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,” said Matt.
Daily recommendations for protein are to eat 0.8g per kg of body mass
Matt said: “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.”
To find out more about SCI-MX and its range of high-protein products visit the website here