Have you ever experienced consistently working out really hard at
the gym but feel tired, lethargic, and end up gaining weight instead of
losing it? This could be a result of protein deficiency. There are a
couple things to know so that you can maximize your weight loss fitness
program and stay motivated.
Depending on the type of work-out you are doing, it may actually seem like you are either gaining weight and not losing for several weeks! Muscle weighs twice as much as fat, so as you lose fat and gain muscle, your scale may not reflect any weight loss when in fact you are losing inches! Taking your measurements is very important to keep you motivated! Many women get very discouraged after working out for a month or so when they see no results on the scale! Some actually experience their clothes fitting tighter in the first few weeks as they develop more muscle mass. At some point, as the fat comes off and the muscle starts developing, you will notice a significant change in how your clothes fit. You can drop a whole size and see very marginal results on the scale. Trust the tape measure first, and the scale will eventually follow!
Lethargy and tiredness during the day after working out could be a sign of protein deficiency, and you could be sabotaging your health and weight by not getting enough. This is especially a problem among women because we tend to eat more salads and less meat, especially when we are on a diet! Not only could you be feeling lethargic but protein deficiency can actually sabotage weight loss by putting you into a catabolic state. Now I know body builders think about anabolic and catabolic states for building muscle mass but for the rest of us, this is not part of our daily vocabulary.
Basically, when we exercise we use energy. This is called the catabolic state. Our bodies provide this energy through four basic hormones: cortisol (responsible for increasing blood pressure and blood sugar levels), glycogen (carbohydrates stored in the liver and used for fuel), adrenaline (increases the heart rate), and cytokines (proteins that act as mediators between cells - important for immune system functions).
When you work out, especially an intense work out, your body goes into a catabolic state. When we experience protein deficiency, our body stays in a catabolic state even after the work out is over. When our bodies continue to produce this excess energy, our cells begin to store all the excess glycogen and cortisol in our fat cells! This can also negatively impact your energy levels and your immune system responses. Dieting needs to include the essential amino acids and protein. Just cutting calories could be working against you.
Protein shakes are a good, low calorie way to avoid protein deficiency and get your nutrition at the same time. Whey protein is considered to be the king of all proteins but there are plenty of plant based protein sources available as well. A good whey concentrate should have about 70-80% protein (with most of the lactose removed). The ideal time to drink your protein shake for muscle recovery is within 55 minutes of a workout. If you don't want to use whey, there are plenty of alternatives like pea, hemp and soy (always buy organic to avoid GMOs) protein shakes. Not all protein powder is created equal. The quality of protein, fillers and additives can vary widely. Since the processing and sources for high quality protein powder actually cost more money, this is one time where you get what you pay for.
Depending on the type of work-out you are doing, it may actually seem like you are either gaining weight and not losing for several weeks! Muscle weighs twice as much as fat, so as you lose fat and gain muscle, your scale may not reflect any weight loss when in fact you are losing inches! Taking your measurements is very important to keep you motivated! Many women get very discouraged after working out for a month or so when they see no results on the scale! Some actually experience their clothes fitting tighter in the first few weeks as they develop more muscle mass. At some point, as the fat comes off and the muscle starts developing, you will notice a significant change in how your clothes fit. You can drop a whole size and see very marginal results on the scale. Trust the tape measure first, and the scale will eventually follow!
Lethargy and tiredness during the day after working out could be a sign of protein deficiency, and you could be sabotaging your health and weight by not getting enough. This is especially a problem among women because we tend to eat more salads and less meat, especially when we are on a diet! Not only could you be feeling lethargic but protein deficiency can actually sabotage weight loss by putting you into a catabolic state. Now I know body builders think about anabolic and catabolic states for building muscle mass but for the rest of us, this is not part of our daily vocabulary.
Basically, when we exercise we use energy. This is called the catabolic state. Our bodies provide this energy through four basic hormones: cortisol (responsible for increasing blood pressure and blood sugar levels), glycogen (carbohydrates stored in the liver and used for fuel), adrenaline (increases the heart rate), and cytokines (proteins that act as mediators between cells - important for immune system functions).
When you work out, especially an intense work out, your body goes into a catabolic state. When we experience protein deficiency, our body stays in a catabolic state even after the work out is over. When our bodies continue to produce this excess energy, our cells begin to store all the excess glycogen and cortisol in our fat cells! This can also negatively impact your energy levels and your immune system responses. Dieting needs to include the essential amino acids and protein. Just cutting calories could be working against you.
Protein shakes are a good, low calorie way to avoid protein deficiency and get your nutrition at the same time. Whey protein is considered to be the king of all proteins but there are plenty of plant based protein sources available as well. A good whey concentrate should have about 70-80% protein (with most of the lactose removed). The ideal time to drink your protein shake for muscle recovery is within 55 minutes of a workout. If you don't want to use whey, there are plenty of alternatives like pea, hemp and soy (always buy organic to avoid GMOs) protein shakes. Not all protein powder is created equal. The quality of protein, fillers and additives can vary widely. Since the processing and sources for high quality protein powder actually cost more money, this is one time where you get what you pay for.
