• Women: Why Protein Can Help You Get In Better Shape & How To Get More in Your Diet

    By The W10 Team
     

    You’ve probably heard that it’s important to get more protein into your diet but wonder why that's the case?

    Or, like many of our members when they first start training with us, you think you're eating enough protein but actually aren't or you're unsure.

    Firstly, protein is key to growth and repair – meaning it helps us build muscle and recover from tough sessions. More muscle means a higher metabolic rate (takes more calories to keep you going), which is a bonus for those of you who enjoy food (like us!)

    It also requires more energy (again, uses more calories) to break down and use as fuel than fat or carbohydrate. Protein is also more satiating compared to fats and carbs, meaning it will keep you feeling fuller for longer and less likely to reach for the sugary office snacks.

    It isn’t magic however, and if you do still want to lose weight you need to make sure you aren’t eating too many calories in total.

    The fear of walking round looking like Arnold seems to have scared most women away from what is really an important nutrient source for women who are wanting to lean out and get strong.

    Honestly ladies, most men can’t even get that big so let’s squash that concern now.

    While everyone's needs differ, a good aim is to try and hit 20g of protein 3-4 times a day, or 1.5 – 2 x your bodyweight [more protein tips here] in grams over the course of a day.

    Don't worry though, you're not going to need to live off chicken and broccoli – there are plenty of other exciting alternatives (below) that you'll often see Daisy and I snacking on throughout the day.

    They're also easy to sneak into your diet without feeling like you have to shovel slabs of meat down.

    - Greek yoghurt with a small handful of nuts
    - Roasted chick peas
    - Edamame beans
    - ‘Pimped out’ rice cakes: tuna / cottage cheese
    - Boiled eggs
    - Smoked salmon and avocado pot
    - Protein pancakes / smoothie (made with a scoop of whey protein)

    We've also written a "Nutrition Made Simple" Ebook which we give to all of our members, which should also help you with what to eat and when.

    Click here to download it and give us a shout if you have any questions.

 

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Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.

 

Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428