How much protein do I need?

I’m often asked how much protein we should eat, and whether or not protein shakes and supplements are necessary. Whilst I have personal experience of this in relation to endurance sports, I thought I’d do a little more research into it. So here’s what I have dug up;

The UK government states that per day adults need 0.75g per kg we weigh.  So if you weigh 60kg (which is about 132 pounds, or 9 stone 6 pound), you would require 45g protein per day. The chart below summarises total grams per day for different categories of people.

Age	g/kg/d	For average weight g/d:
0-3 months	2.12	12.5 (baby weighing 5.9kg/13lb)
4-6 months	1.6	12.7 (baby weighing 7.7kg/17lb)
4 – 6 years	1.11	19.7 (child weighing 17.8kg/2st11lb)
15 -18 years (boys)	0.86	55.2 (boy weighing 64.5kg/10st2lb)
15-18 years (girls)	0.82	45.4 (girl weighing 55.5kg/8st10lb)
19+ years (men and women)	0.75	45.0 (woman weighing 60kg/9st6lb)
In pregnancy		an extra 6 g per day
Breastfeeding		an extra 8 to 11 g per day

(Reference: Report on Health and Social Subjects 41 Dietary Reference Values for Food Energy and Nutrients for the UK)

Most people in the UK easily consume adequate quantities of protein in their diet to fulfill these health requirements.

But here’s the question: for a healthy individual already achieving relatively high protein intakes from diet alone, is there any merit in advocating additional supplementation? 

Is more better?

Eating more than the recommended protein intake offers no benefits. Apart from being costly, a protein-based diet commonly displaces important carbohydrates from the diet. That is, if you have an omelet and a protein shake for breakfast instead of cereal with banana, you'll consume fewer carbs to fuel your muscles properly.

If you consume too much protein from supplements, you may also fail to invest in optimal health. Displacing natural foods with engineered foods (such as protein supplements) limits your intake of the vegetables, fruits, grains, fiber, phytochemicals, natural vitamins and other health-protective nutrients that nature puts in whole foods.

I've heard I should eat a protein bar for a pre-exercise snack?

It’s well established that a sufficient protein intake is necessary to see the full extent of benefits from a resistance training program. Dietary protein increases post-exercise muscle protein synthesis rates and inhibits muscle protein breakdown, allowing enhanced muscle protein growth during the post-exercise recovery period. Hence body builders routinely take protein supplements with good results.

Pre-exercise protein digests into amino acids that are then ready and waiting to be taken up by the muscles after a strength workout.

This does not mean you'll evolve into Charles Atlas; you'll simply optimize your body's ability to build and repair muscle at that moment. To build muscle you need to engage in a progressive resistance training program.

Why do you need to eat protein or drink protein shakes after exercising?

Protein shakes and powders carry a certain allure, but your muscles don’t care if the protein comes from a hard-boiled egg, glass of chocolate milk or whey protein shake. 10 to 20 grams of protein is all you need to provide amino acids (the building blocks of protein) to muscles.

Carbohydrate Plus Protein Speeds Recovery


Research also shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment.

One study found that athletes who refueled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was also highest in those who consumed a carbohydrate and protein drink.

With so many sports drinks, bars, and more to choose from, how do you make the best choices?

A good sports drink contains 14-15 grams of carbohydrate in 8 ounces. It should also contain about 110 milligrams of sodium and 30 milligrams of potassium in the same volume.

Look for energy bars that contain about 5 grams of protein, with some carbohydrate (preferably with more naturally occurring sugars) and very little fat. Many energy bars are just glorified, expensive candy bars, so remember that "energy" means calories and watch out for high-calorie bars. They are helpful for athletes on the go, so if you can't eat before a long tennis match, an energy bar can help.

Choose protein powders made from whey protein or milk proteins (milk protein contains two types of proteins, both whey and casein). Use them within 30 minutes after exercising to provide needed amino acids to muscles.

The long and short of it is that unless you are engaging in endurance training or heavy resistance training, there is no benefit in consuming additional protein in your diet.

Women's Winter training kit

With the cold weather hanging around I often get asked what outdoor training and running gear is best. The answer is something breathable, comfortable and off course stylish!

Remember that you are going to be getting warm during your training so thin layers of long and short sleeve tops are a great way to regulate overheating. Add in some gloves, gilet and beenie and you're sorted. Below I have suggested some winter workout gear you might like;

1. Leggings

When temperatures are below 12-15'C i find i really need long leggings. You may be hardy enough to wear mid length or short running shorts, but if you want to prevent freezing to death I'd stick with some close-fitting leggings.

Ronhill do some really confortable long leggings with waist ties and zips on the leg, together with high visibility strips that aren't too gare-ish. They have zip-pockets at the back to store keys or mp3.

http://www.ronhill.com/women-s-vizion-contour-tight-9

If you are after something a bit more high-end, and prefer to keep your branding almost invisible, then try out HPE (Human Performance Engineering). These plain black leggings (£65 from hpe-shop.com) offer a great fit for those who want compression – though given they don't have a zip at the bottom, I recommend you sit down before attempting to take them off ...

2. Baselayers

Merino base layers are great for temperature regulation and comfort. You can get a range of 

different thicknesses of base layers from icebreaker, and they are super soft. http://eu2.icebreaker.com/Why-Icebreaker-Merino/why-icebreaker-landing,en,pg.html

I particularly like the 150g/m2 ultralight. it comes in long and short sleeve, even a vest or bra if you want!

Infact their mid layers are also pretty special.

I would also recommend the good-old favourites Helly Hansen base layers. You can get these in short and long sleeve versions for £20-30, slightly cheaper than the icebreakers.

3. High Visibility

Winter running is often running in the dark, so remember to stay  bright and visible for safety. Adidas do a jacket for £64.99 and is pretty visible but it also offers great warmth and breathability. It's reflective, but the piping also glows in the dark, a feature that provides much entertainment for small children. The pockets are nicely designed – the chest one is perfect for those who need to keep their phone on them or run with an iPod. It's not a super-tight fit but it doesn't ride up or cause irritation at all, even on longer runs.

I actually like to run in a bright coloured jacket that has detachable arms. These jackets offer great versatility as you can stuff the arms in a pocket if you get too warm, or keep them on if you need a bit more wind protection. Adidas also do a version adidas adiStar Convertible Wind Jacket - Beauty, which is a really visible pink colour!

Finally, your accessories can also offer a more low-key opportunity for some high-vis action. Nike do a hat/glove pack where the hat has a peek-hole in the back for your pony tail and the gloves have a little fold in the palm for a single key. I find running gloves can become irritating and overly warm very quickly, but these are lightweight and moisture-wicking, and so light that even if you have to take them off, they will fit into a pocket or even a waistband without annoying you.

4. Running tops
Finally, what long-sleeve top do you need?? Theres so much choice out there, find something you like the look of, is the right colour and most importantly fits well. You want it long enough to not ride up when you are running, and snug enough not to chafe under the arms. Some have additional pocket features, collars or finger holes.

Nike, Adidas, Gore and Ronhill have a great selection, try looking in Sheactive, and Lululemon for some alternative ideas.

Fitness Myths you need to know

As someone interested in fitness, sport, working out you'll have read alot about the best way to lose fat, or the most effective diet, or the safest way to warm up and stretch. Here I will dispel some of those myths to give you the real truths.

Myth #1: Stretching Before a Workout Prevents Injury
Fact: Blood Flow is More Important


Rather than simple static stretching, which can decrease power and lead to injury during a workout, it is better instead to get blood flowing to lubricate joints and create elasticity in your muscles. After a gentle warm up, try 25-second combinations of  high knees, forward lunges with a torso twist, arm swings, leg kicks and butt kicks!

Myth #2: Slow and Steady Wins the Race
Fact: High-Intensity Intervals Burn More Fat

Unless you're running a marathon, high intensity (or metabolic) training burns more calories and raises metabolism for up to 24 hours post-workout. To get the most out of your workout pick 6 exercises (eg jump squats) to do back-to-back for 30 to 60 seconds each, with 10 seconds of rest in between (that's one cycle). Aim for 3 cycles, resting one minute between each. 
http://www.youtube.com/watch?v=utQShuge6Vk

Myth #3: You Need to Workout Every Day
Fact: An Everyday Regime Leads to Overtraining


Working out too frequently halts progress, and can even lead to losing strength. You have to give your body time to rest and recover, with a working out max of 5 days per week.

Myth #4: You Can Always Work it Off
Fact: You Can't Outrun a Bad Diet


Constantly feeding your body crap is no match for a dozen sets of burpees. But don't deprive yourself, either.  "If it has a laundry list of ingredients you can't pronounce, don't eat it."

Myth #5: There's No Such Thing as 'Too Much Water'
Fact: Yes, There is.

The amount a person needs to drink to avoid getting deyhdrated will vary depending on a range of factors, including their size, the temperature and how active they are. However, as a guide, the Department of Health recommends that we should drink about 1.2 litres of fluid every day. This works out to be about six 200ml or eight 150ml glasses. When you are training hard and for endurance events you will need more, to replace the fluids lost.
All drinks count, but water, milk and fruit juices are the healthiest. It is best to avoid alcoholic drinks.

How to look after your trainers

Top tips to maintain your trainers:

1. Get the right shoes for the conditions you are training in. If you are going to run off-road, invest in some good trail shoes that will give you grip and support - and waterproofing.

2. Clean your shoes. That doesn't mean throw them in the washing machine. Clean off the mud with warm water to prevent the rubber from perishing.

3. Dry your shoes. If the soles are soaking, take them out and try them separately. Stuff the shoe with newspaper and remove it after 2-3 hours. Do not dry them in the tumbledryer or on the radiator as it will affect the glue that holds the shoe together. Allow them to dry naturally.

4. Store them in a dry area with plenty of air circulation, preferably at room temperature.

This is an example of my pretty knackered trainers!

What state are your trainers in and when did you last get some new ones?

Sunny day for sport

What a great morning for a Skinny Jeans workout on Chorleywood common and a 7 mile run for me afterwards. Still a bit slippy in the mud though!

My clients are so enthusiastic, its a pleasure to train them and I know our sessions set them up for the day ahead. 

We met at the cricket pitch and abused a park bench for half an hour, doing a metabolic workout of pressups, tricep dips, upright rows aswell as some 2-step dashes, knee highs, squat jumps and step ups.

They didn't stay cold for very long once we started, and half an hour later it was over, and they were free to start the day. We got the most of the sun too - it disappeared pretty quickly afterwards to become another dull day.

So get out there while you can and  you'll never regret it.