In order to make your muscles stronger and to grow you have to break them down. High Intensity Interval Training (HIIT) and Strength Training will help you to do just that.
A key element to this is a good nutrition plan to build those fibres back up. Not only do you need protein but also carbohydrates to be able to transport the amino acids from the protein into the body’s cells to begin repair and growth. Protein keeps blood sugar stable throughout the day, keeps you fuller for longer and prevents that 3pm slump.
Start the day with protein and aim for 15-25g of protein or 0.8g/kg/day at every meal.
Are there different types of protein? YES. You want to aim for complete proteins (that have all 9 essential amino acids). Plant based proteins are generally incomplete however chia and hemp seeds do have all essential amino acids. You should aim to have all 9 in your diet (not only aminos but vitamins, minerals, fats and carbs).
Try to avoid shop bought protein bars and shakes as they contain lots of sugar. Replace them with: low fat chocolate milk (which has a good carb:protein ratio 3:1), nuts, seeds, Greek yoghurt, string cheese, hardboiled eggs which are just as good as protein bars & contain naturally occurring protein.
Some great options from our Nutrition cookbook:
Raspberry, choc & mint smoothie 278 cals, 15g carbs, 32g protein, 10g fat
Bacon & Egg frittata 396 cals, 0g carbs, 27g protein, 32g fat
Poached salmon protein brunch 457 cals, 6g carbs, 42g protein, 30g fat