Healthy Habits for 2019 should include Weight lifting and consumption of Protein. Weight lifting is an excellent addition to any fitness routine for both men and women and the elderly. Weight training helps burn more calories than cardio alone and can help prevent age-related muscle loss and even if you don’t want to go ‘very buff’ – which you don’t have to – it creates a better-defined
If you do make weights a part of your 2019 fitness regime – and you really should – the protein you consume on a daily basis may need to change. This is because it must not only meet your general daily needs but also provide the nutritional materials required to repair muscle fibers. And if your fitness goal does involve bulking up, you need enough dietary protein to support new muscle growth.
Healthy Habit for 2019
Protein and Muscle Growth and Repair
The very act of lifting weights actually tears and damages your muscle fibers a little. While that might sound bad it’s actually exactly how muscle is built and perfectly healthy. The damage causes satellite cells – those adjacent to your existing muscle cells to head to the site of the injury to increase the size of the current fibres and also to create new muscle tissue to compensate.
The process however also calls for the presence of lots of amino acids in order to be successful, and that is where protein comes in. And the types of protein you need are somewhat specific.
Healthy Habits of 2019
Lifting Weights and Protein Sources
The amino acids that you need to help build muscle via weight lifting can be easily found in nature – and therefore in your diet, but not all food sources of protein provide the specific ones needed.
Proteins in your diet that come from animal sources – seafood, meat, eggs and dairy products – contain all the essential amino acids you need, so these are known as complete proteins. Plant proteins usually lack at least one essential amino acid and are usually termed incomplete. But vegetarians don’t have to despair. It’s perfectly possible to get everything you need if you plan your diet carefully. Nuts, legumes and whole wheat are all great sources that offer everything you need.
Heathly Habits for 2019
How Much Protein Do You Need?
Just how much protein a weightlifting person needs depends on your height and weight, the intensity of your training and your eventual fitness goals. In general most people need to consume between 1.4 and 2.0 grams of high-quality protein daily, for every kilogram they weigh to meet their basic needs. The low end figure is fine if you only want to maintain your current muscle mass.
However, if you want to add lean muscle – and most people do – you should be consuming the high end figure – 2.0 grams per kilo of weight – and you should also be paying attention to when you eat protein. The reason that so many people advise eating a protein rich meal after a weight training session – or at least drinking a protein shake – is because that is the time when amino acids are needed the most and can be most effective.
To find out more or to talk to one of our Health Professionals fill in the form or contact us, we look forward to helping your community lead a healthier life this year.