Strength & Protein: Fueling a Better Workout

March is Women’s Appreciation Month, and we want to honor the strong women who have been the main movers and shakers of the fitness industry—those who have helped create and shape the fitness landscape as we know it today and have inspired so many along the way. Whether you’re looking for exercise tips for women or how to get the proper nutrition to keep breaking barriers and expanding the notion of what’s possible, March is the perfect month to take action!

Fitness is about wellness, longevity, and having the strength to be a better version of yourself than you were yesterday. No matter your fitness goals, it all starts with protein.

Protein consumption is essential to building muscle and strength training. People who struggle to consume the necessary amount of protein have a more difficult time reaching their fitness goals due to a decrease in muscle mass and strength. We’re here to show why it’s important to pay attention to your protein intake to properly fuel and make the most of your workouts.

Protein Builds Muscle

Your muscles are made up of protein, so consuming the correct amount of protein serves as the base for building up strength and facilitating muscle growth. Not having the right amount of protein can hinder your progress despite being physically active, lifting weights, and participating in strength training. A lack of protein can also lead to muscle loss when losing weight.

If your fitness goals include muscle growth and increasing your strength, consider consuming a higher amount of protein or introducing a more protein-dependent diet to optimize your body to make the most out of your workouts. There are many other benefits to increasing your protein intake, such as boosting your metabolism and lowering blood pressure. Not to mention reducing your appetite, as protein satiates your body’s needs and makes you feel fuller with less food.

‍How Much Protein is Needed?

Your muscles grow through a process called muscle hypertrophy. This process occurs when your muscle fibers sustain damage or injury. Your body will repair these damaged fibers by fusing them, increasing their mass and size. Damage or injury to your muscles may sound alarming, but weight lifting and strength training are examples of intentional damage to grow your muscles in size and strength.

Your protein intake directly affects how your muscles recover and grow after a workout. The amount of protein your body needs depends on many factors like age, activity level, and health conditions. Experts from the Academy of Nutrition and Dietetics and the American College of Sports Medicine recommend that active adults get between 0.55 and 0.91 grams of protein per pound of body weight. For example, a 125-pound person needs between 69 and 113 grams a day, and a 200-pound person needs between 109 and 182 grams per day. Foods like fish, meat, beans, Greek yogurt, nuts, beans, and eggs are notably protein-rich and can help you increase your protein consumption without having to completely change your diet.

Protein & Recovery

We’ve mentioned how consuming the correct amount of protein is necessary to grow your muscles, but when should you be doing this? The timing of your protein intake can be just as important as the amount. Protein and carbohydrate consumption after a workout is important in enhancing muscle recovery and helps reduce muscle soreness. You should consume good recovery foods within 30 minutes of exercise. If you don’t feel like eating, try something easy like a protein smoothie or shake! Stop by one of our clubs from March 12^th through March 17^th for a free sample of our Shamrock Shake.

 •   1 Scoop Vanilla Cake Batter Protolyte (or favorite flavor)

•   8 oz water or milk (soy, almond, any kind)

•   1 Peeled frozen banana

•   1 cup baby spinach leaves

•   ½ cup oatmeal

•   ½ tsp mint extract

•   1 drop of green food coloring (optional)

•   Ice cubes

Blend all together for desired consistency

APPROX 320 Calories / 28 G PROTEIN

It is important to consume carbohydrates alongside protein for recovery since protein alone is less effective, and you have options to find a protein shake recipe that you love.

Put Your Protein to Work

Now that you know more about better fueling your body with protein, it’s time to find your space to work out and try different kinds of strength training. At Fitness Connection, you’ll have access to free weights, a turf training area, various group classes, and other amenities to help you reach your goals your way. Join us in the gym all through March as we celebrate strength and Women’s Appreciation Month! As Your Gym Come True™, we’re here to share exercise tips for women and help all our members grow stronger together and be the best they can be.