Protein and exercise

Before I start writing this one I do realise that this is a controversial topic and that there are some people who are extremely passionate about the role protein plays in their workouts. There are those who are really strict on when they should eat it, how much they should eat and what sorts of protein they should consume. So today I am going to talk a little about the role protein can play in your active lifestyle and the links it has with exercise. 

Firstly proteins are one of 3 macro-nutrients we need each and every day, the other 2 being fat and carbohydrates. It's essential for building up muscle and provide our bodies with nutrients and energy. When protein is digested it helps the metabolism by increasing muscle mass and helping us feel fuller for longer. There are countless studies conducted on the impact of protein on satiety levels hence why it is spoken about so much in weight loss as it can reduce snacking. Some good examples of protein are lean meat, eggs, nuts and dairy.

So how much protein should we be consuming? This varies depending on age, sex and physical activity levels. For example an elite athlete requires more than someone who walks 2 times a week. The current recommendations regarding protein is 0.8g per kg/body weight however those who exercise more or are athletes will require more than this. Some recommend as high as 2g per kg/body weight if you are an elite athlete or body builder. It is also important to note that it's not just about quantity but quality with animal based proteins being the best source as they are broken down easier and we utilise the protein within these sources better. 

The next thing is timing. There are a lot of conflicting views on if we should consume protein at a certain time when working out or if we should just consume protein with every meal and it comes down to preference I believe. Some people are extremely passionate about the times they eat but to be perfectly honest the majority of people are not body builders or elite athletes but everyday people who are just trying to be that little bit healthier. Having said that protein is still extremely crucial and we should watch how much we consume.

Protein is heavily linked to exercise due to muscles being made up predominately of protein. This in turn means that to build more muscle or maintain current muscle mass more protein must be consumed. It is also extremely important in recovery of muscles after exercising and restoring energy levels. So while you may not be aiming to perform in bodybuilding competitions or play AFL football it is still incredibly important to make sure we are consuming protein on a daily basis to ensure our bodies are running efficiently and our muscles have the best possible chance at recovery.

Simone 

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Why is it so important to drink water?

We are always told we need to drink more water but why is it so important? And how much should we be drinking? We have all heard that we can go weeks without food but only 3 days without water! Have you ever got to the afternoon and you feel really tired, lethargic and can't think straight? This could be because you are thirsty not because you are hungry. If we lose only 2% of the water in our body it can lead to all sorts of issues such as fatigue, difficulty focusing and short term memory issues. This is because water makes up 85% of our brain, 80% of our blood and 70% of our lean muscle tissue.

Water is vital for allowing us to absorb some nutrients, removing toxins from our body and helps with blood circulation. Our bodies need water to be able to function properly and the same hydration cannot be obtained from other sources. Soft drinks and alcohol take water away from the body and can cause dehydration while tea and coffee act as diuretics and again can cause dehydration. Water can also aid in weight loss by improved circulation and increasing your metabolic rate.

So how much water should we be consuming? It is said to aim for 2L or 8 glasses a day. There is no set amount of water as everyone loses fluid at a different rate so you need to drink to your situation. Elite athletes will need to consume more then a sedentary office worker as they are losing a lot more fluids through sweating. A good way to tell if you are hydrated is the colour of your urine. The darker it is the more dehydrated you are and you will need to increase your water intake. 

Tips for drinking more water:

• Drink a glass before every meal
• Carry a bottle around with you and sip on it throughout the day
• Mark a bottle with targets you set throughout the day so you know if you are on track
• Add some lemon slices or berries to flavour the water naturally
• Have it close to you
• Be prepared and take a bottle to the gym, on your walk, to the playground
• Eat water rich foods such as cucumber, watermelon and celery

What is incidental exercise and why is it so important?

Incidental exercise, it's a phrase that is thrown about a lot when it comes to weight loss but what does it actually mean? A good way to describe it is the exercise we do without thinking as we go about our regular routines or the small amounts of exercise which accumulate over the day. Looking at every opportunity as a way to be more active. Good examples are:

• Housework and vacuuming
• Mowing the lawns
• Gardening
• Walking to and from work
• Supermarket shopping
• Playing with the kids

Digging in the garden can burn up to 315 calories in 30 minutes while boosting the heart rate and working the arms, thighs, calves and shoulders. Cleaning the windows can burn up to 125 calories in 30 minutes while working your arms and shoulders. Washing the car can burn 140 calories in 30 minutes and works the arms and stomach. Running up and down the stairs for 30 minutes burns 285 calories in 30 minutes 

So why is it so important to include incidental exercise into our daily routine and increase where possible? Incidental exercise can be the difference between maintaining your body weight, losing weight or letting the extra kilos pile on. Incidental exercise like planned physical exercise helps to reduce the risk of chronic disease later on in life, things like diabetes, heart disease and some cancers. 

 

So what are some ways that we can increase our incidental exercise?

• Parking a little further away from the shops/work
• Getting off the bus a stop earlier
• Doing an extra couple of laps around the shops 
• Doing a walk before breakfast or after dinner
• Walking up the stairs instead of taking the lift
• Be active while watching TV, doing step ups, on a treadmill or bike

Tips for exercising at home

A lot of people believe that they need to have a gym membership or a lot of fancy equipment to complete a solid workout and I'm here to tell you that it is not true. While as a personal trainer I have more equipment then the average person, I use limited equipment in my workouts that I do at home. Really all you need is a set of dumb-bells, just one weight is fine and a yoga mat (though this isn't a necessity). 

I workout both at the gym and at home and I enjoy my at home workouts just as much as when I go to the gym. My muscles are just as sore the next day so just because you are working out at home doesn't mean that it is easier then working out at a gym. If you have the basic equipment as we discussed earlier then there is no reason why you cannot work out just as hard and an added bonus you are saving money by not having a gym membership. The important thing is making it a part of your routine. For me I prefer to wake up earlier and work out because it means I don't have to worry about fitting it in later.

So what are some tips for working out at home:

• Wear comfortable clothes, even though you are at home and it is unlikely anyone is going to see you, you need to be comfortable. If you are wearing something you are not comfortable in or you need to continuously readjust then you are likely to not work out as hard or finish up early because you become frustrated with your clothes
• Sweat is a good thing!! While you may feel like you are unfit because you are dripping sweat everywhere this is not the case. Sweat means we are working out and releasing 'feel good' hormones which make us feel happy and combat stress. Sweat also helps to detoxify our body and reduce the chance of developing colds or other illnesses. So sweat it up!!
• Develop a playlist on your phone or ipad. Music is your friend and can help you pump out those extra sets or reps if you have the right beat. 
• Set aside a space to workout in. If you have things in the way you are more likely to stop halfway through because you are frustrated or spend more time moving things around then working out.
• Decide on the exercises you are going to do prior to working out so you can get everything ready and set up and you don't waste time setting up each exercise as you go along. This helps to maximise your time 

I hope these tips have helped you a little. Just remember even if you only spend 20 minutes working out it is better then not having done any and it's a step in the right direction to making a lifestyle change

Simone xx

The Importance of Breakfast

Growing up I was never big on eating breakfast and it is common for a lot of people to either skip it or eat mid morning and then skip lunch. Today I am going to give you 3 reasons why it's important to eat breakfast and not skip regardless of how time poor you may think you are.

In recent years I have become a big fan of breakfast to the point it is without a doubt my favourite meal of the day. Depending on what time I go to the gym dictates what I eat as I am not big on eating much before I work out so those mornings I'm going early I will have a smoothie or shake prior to going. 

Reason's why you should eat breakfast:

• It helps to kick start our metabolism which means we are going to be burning more energy and get our body in the right position to work at it's optimal level throughout the day
• It helps to restore our glycogen stores, these are essential for our body to be able to work properly
• Helps to stabilise our blood glucose levels which means we are less likely to reach for the mid morning snacks or high sugar foods

Now while it is important to eat breakfast this is not a free pass to eat anything you like just because you want to kick start your metabolism. You still need to make healthy choices as well. I will focus on good breakfast choices in my next nutrition blog

Hope you have enjoyed

Simone xx