The misconception with lifting weights is that you just need to head to the gym, work a sweat and that’s it.

That is just easy part.

Yes, strength is gained from lifting heavy weights but without the right diet you will struggle to progress.

If you are not providing your body with the right intake of protein you are limiting yourself. Proteins are made of amino acids, small building blocks necessary for synthesizing muscle. Each time you hit the gym for a workout, you break your muscle tissues down. You actually build them outside the gym. To do that, however, you need enough fuel. With proper protein intake, amino acids come to the rescue of your damaged muscle, repairing those tissues so they grow back even stronger.

The British Nutrition Foundation advises an average person weighing 60kg should eat 46 grams of protein per day. However, you are not the average person- you are a weightlifter. Therefore, much more protein is needed in order to keep getting stronger.

So, how much protein should i be consuming?

Protein intake is variable depending on your weight. It can be measured as 2 grams of protein for every kilogram of your weight.

For example:

  • A female weighing 60kg should be consuming around 120g of protein a day.

Yes it seems like a lot, but it really is the only way that you can help your body to progress.

Focus on eating high-quality protein sources such as chicken, fish, lean red meat, eggs, low-fat dairy products, and quality whey protein powder.

A major way to increase protein intake easily is through the use of protein supplements. Protein shakes are extremely popular allowing a very high level of protein to be consumed in just one drink. You can purchase whey powder and add it to water (or milk). It comes in a range of flavours- one of my favourites is the Strawberry Cream. They really are yummy!

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