Protein for Women - Fitness Fridays

Okay so this week I'm touching on the subject of Protein and Protein Powders. 

Let's start with this:

Why should you take protein? 

Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein. If you want to gain muscle you have to make sure you have the building blocks for it. Women need protein the same ways that men do so do not be afraid of it. Source

Well how much protein should I take?

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg

2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Me: I'm 127 lb female who is a regular exerciser and lifts weights

127 lbs/2.2 = 57kg

57kg x 1.5 = 86 gm protein/day

Source   

There's lots of variations for this calculation, another site says only 1.2 for vigorous exercise.  Which would mean less protein.   On MyFitnessPal it shows that I can have 45gm of protein a day.  Which isn't right because I do workout alot harder and with weights than I did when I first signed up for MyFitnessPal.com, so I still take in about 80 gm's a day.

What kind of protein do I take?

I myself take GNC's Whey Pro Performance AMP line in Vanilla as well as Strawberry.

The nutritional value's are for 3 scoops of protein.  

I only take one scoop a day.

These are the things I look for:

Protein - How many grams are you getting of protein?

Calories - Keep the calorie intake low

Sugars - Keep the sugars low

Carbohydrates - Keep the carbs low

My one scoop of protein gives me

 20 mg's of Protein

93 Calories

Less than 1 g Sugar

6.6 g of Carbs

Which means I'm getting an adequate supply of protein to refuel after my workout, I'm not wasting away my calories on a shake as well my sugar intake is low which makes this an overall great choice for me.

I was looking into buying a different one because we share this one, so I thought maybe it's more geared towards men.  But when I was looking I was told that it's actually a great one for women to take because the sugars were low and the protein was high while keeping the calories down.  I stuck with it and I've been getting loads of compliments on my arms being so toned lately and it was really within the last week since taking protein. So that must mean my muscles are refueling themselves after my workouts.  

Common Misconception about Protein Powders

Won't I bulk up? 

No, women lack the hormones that men have that allow them to get those large bulky muscles. Women will get an overall toned appearance without looking like the Hulk. Those women you see in body building competitions more often than not achieve their unusual frame by injecting additional hormones or supplements into their body. But no, with the use of whey you will not look like these women. Source

Do you lift light weights so you won't bulk up? Read this article from the New York Times.  It shows that you actually should be lifting heavier weights.  After you decide you should lift heavier weights, I discovered a good protein shake!

This past week I've tried 3 different protein shake recipes.  

1st one = YUCKY, BG I thought of you after I had it because it was so gross. Ugh.. Yucky

2nd one =Eh.. Could be better so I won't share either the 1st or 2nd ones.

3rd one = Perfecto!

Here's the winning recipe for a yummy shake

12 oz. of Water

4 -5 Ice Cubes

1/2 Cup Mixed Berries (I have the frozen big bag from Costco)

1/2 Banana

1 Scoop of Vanilla Protein Powder

Blend it all together and it was DELICIOUS this morning.  

I take protein shakes after every workout now minus yoga class yesterday.  Oooh today I did P90X's Abs DVD.. HOLY crap my abs HURT, BADDDD.. One step closer to those VS model abs..

So how about it?  

Do you think you might take some protein next time after that crazy workout?
If you do take protein powders/shakes what kind works for you?
Let a sister know!