The Importance of Protein & Strength Training

It can feel really overwhelming when trying to figure what we should and should not be doing when it comes to exercise and nutrition. The wellness space is saturated with trendy workouts and fad diets that swing from paleo to plant-based, from crazy hard HIIT workouts to low-impact pilates. It’s easy to feel lost and confused.

We know the benefits of clean eating and exercising consistently but we need it to be manageable during the hectic seasons of our life, and effective so we get the most out of the meals we eat and the time we spend moving our bodies.

So let’s break it down, because the reality is it isn’t as complicated as we make it, When you look at the science it’s pretty straightforward. Let’s cut the BS, quiet the noise, and get down to the good stuff.

The daily steps we need to take so we can look good, and feel good so we can thrive through life.

Here are 2 simple actionable steps you can take today to start seeing the results you want as you age through life.

1. YOU NEED TO LIFT HEAVY THINGS (at least 3x per week)
   Now, I am not talking about heading to the gym bench pressing 100kg but we do need to make sure we are performing exercises that create resistance in our body. Our musculoskeletal system is the biggest organ in our body and as we age training this structure of muscles becomes even more important, especially for women as we enter perimenopause and menopause.
   
   You can create resistance in the body in many different ways. The most accessible is body-weight resistance with exercises like planks, push-ups, squats, and lunges. Body-weight resistance work is a great place to start especially if you are new to exercise. You can master the form and alignment of the foundational moves before adding additional weight.
   

   In our PH Method classes, we utilize a variety of body-weight exercises and ones that use free weights (dumbbells) ranging from light weights (2-3 lb), medium weights 4-8 lb to heavier weights 8 lb+. The most important thing when you are picking up weights is that you can still execute your form and alignment correctly as you move. Performing moves with poor form but a heavyweight in your hand will not yield you the results you want and could lead to a risk of injury.
   

   1. Master the Form

   2. Increase the Reps (how many repetitions of a move you perform)

   3. Increase the Weight

      *repeat this pattern as you move up the weights*
      

   If you get to the end of an exercise set and you feel like you could still perform more repetitions of that move, then that is a sign that you could start to lift with a heavier weight. To change our bodies we need to continue to challenge our bodies and this is a simple and effective way to do it by increasing the weight.

   
   I am always looking for equipment that fits into the PH Method aesthetic. We all fell in love with the brand Bala for their modern, sleek designs and cute colorways so you could match your outfit with your Bala Bangles. Well, after much research I have finally found a great brand to source your heavier weights from Alta Fitness. These soft-touch silicone, anti-bacterial weights come in 5 different colors and range from 3lb - 10 lb. You will see these popping up frequently in the PH Method On Demand classes and our new class using heavier weights.
   

2. YOU NEED TO EAT MORE PROTEIN (Aiming for 1g of protein for every 1kg of body weight)
   For many of us, we are significantly under-eating the amount of protein that we need to maintain muscle mass. The current guidelines state for every 1kg of body weight we should be eating 1g of protein. This would mean if you were 120kg you would need to aim for 120g of protein each day to meet your daily requirements for muscle mass maintenance and more if you are trying to build lean muscle.

   
   Let’s break down what that would look like with a day’s worth of meals to hit the recommended amount of protein:
   

   Morning: Breakfast Protein Smoothie - (35-40g Protein)
   Lunch: Salad with Roasted Chicken Breast ( 45g Protein)
   Afternoon Snack: Almond Butter + Apple Slices (5g Protein)
   Dinner: Brocolli + Brown Rice Stir Fry w. Salmon (35-40g Protein)

   Total: Roughly 120g of protein.

The good thing about protein is that it is satiating so it keeps you feeling full for longer. If you are getting a good balance of protein at each meal then you are far less likely to be reaching for sweet treats when that afternoon energy slump hits.

I grew up on a vegetarian diet so when I made the transition to consuming animal proteins and learned more about the science around muscle maintenance and protein I felt pretty overwhelmed trying to hit my protein goals each day through a wholefoods diet alone. A simple shift I started to make over 3 years ago was to start my day with a high-protein meal in the form of a Breakfast smoothie. I hit at least 30g of protein in this meal by using a clean protein powder. This meal is packed with protein, green veggies (carbs), healthy fats, and antioxidants making it a great way to start your day. I know that if I start my day off right then I am less likely to be reaching for snacks later on in the day.

Peri’s Go-To Protein Breakfast Smoothie Recipe:

• 1 Scoop Equip Vanilla Protein Powder (1 scoop 25g protein)

• 1 Scoop Equip Unflavored Collagen Powder (1 scoop 14g protein)

• 1 Scoop Athletic Greens (Providing all the vitamins, pre & probiotics, and antioxidants you need)

• Handful of Spinach

• 1/4 Zucchini

• 1 tbsp Almond Butter

• 1 Cup Frozen Raspberries/blueberries

• Unsweetened Almond Milk - Poured by eye depending on how thick you like your smoothie. I prefer my smoothie on the thicker side so I chew and swallow which helps aid digestion. If you like your smoothie more runny simply add more milk.

• Optional squeeze in juice of 1 lemon

How to get enough protein if you are Vegan or Vegetarian?

The good news is you can meet your protein requirements to maintain and build muscle mass on a plant-based diet. However, it takes a little bit more work and you have to be intentional with your food choices.

To understand this more we need to dive into the science of protein.

Protein is formed of 20 types of amino acids. Our body makes 11 of these amino acids but to get the other 9 we need to source them from our diet. Complete proteins are foods that contain all of those 9 amino acids our body needs. Animal proteins are complete protein sources. Whereas when we look at plant-based foods there are only a handful of foods that can be considered complete proteins (buckwheat, quinoa, soy, chia seeds, hemp seeds). This means that we need to combine different plant-based foods to get a complete protein in each of our meals.

Some easy ways to do this are to use Quinoa instead of rice, add hemp seeds to your smoothies or salads, try buckwheat pancakes, or overnight Chia Puddings for breakfast.

In conclusion, protein is the not-so-secret sauce our bodies need for tissue repair and growth, metabolic and hormonal health, digestion, energy levels, and more. If you have been undereating protein (like I was for many years!) then it can take a while to slowly build up to a higher protein diet but you might just start to see an improvement in your energy levels, digestion, and more visible results from your workouts.

Interested in diving more into this topic or having a 6-week meal plan designed for you by a board-certified nutritionist? We have something very exciting dropping soon!

Peri xo