Protein Andd Toning

[just_George]

Im a women turned 50 and I would like to lose a little weight but more improtantly also get fit, toned up and improve my body shape.
I have found a balance for carbs,fats and protein in my meals that I have just started to follow but what I would like to know is should I have a protein bar before the gym for energy or afterwards for my muscles?

[Old_Geezer]

Or indeed, neither occasion ?

[johnk]

Is your gym session very hard?

[Garaman]

Most people derive enough protein from their normal diet, even those who go to the gym. Those who need protein supplements are people who train their muscles very hard, and older people because as we get older our body doesn’t absorb protein as well. As someone who has always been active and used the gym regularly, I didn’t start taking protein supplements until I was over sixty, and didn’t need any, but I do now as I am finding it hard to maintain muscle. What you have to consider is that our body can only absorb so much protein and it turns any extra into fat, therefore if you had already eaten sufficient your wonderful protein bar might as well be a chocolate bar as it would just cause you to put on more weight. I would be inclined to try without and see how you get on.

[just_George]

To answer to replies at once. My gym sessions are pretty hard for me-circuits 1hr, kettle bells using 10kg 1hr, body conditioning 1hr. My heart rate is up,Im out or breath,at times muscles struggling and perspiring. I have swapped to eating a lot more protein but the site I looked on advised 90g a day and I cant eat that much. If I dont have a protein bar what is best for energy before and also for recovery after?

[Garaman]

I wasn’t saying that you shouldn’t take a protein bar, just-george, more that you might not need it and if you don’t it will just be calories so was suggesting that you first try without. You wrote that you ‘would like to lose a little weight but more importantly also get fit, toned up and improve my body shape’. I think they are in the right order of priority, but for motivational purposes most find losing weight the most important initially. I say that because if someone is carrying a little excess weight, it is often hard to see toning or improvement of body shape from gym work, although they are happening, unless it is coupled with weight loss. Do it the other way around if you feel it suits you better, eat a bar after training and see how you get on, you can always drop it if you are not losing weight. As for before, I would just ensure that I had eaten well an hour or so previously.

[Old_Geezer]

I'm still unsure why you think you need to replace/stock up on, whatever the protein bar gives you.

[just_George]

It gives me protein Old_Geezer. As Im now in my mid 50's and a woman I cant get enough protein from my diet, as advised by a internet site,Im not making muscle like someone in their 30's and I dont have the appetite of a man so I simply wondered which was the best way to go to build new muscle and recovery of them. I only have about 10lb to lose and cant cut any more calories so I thought it would come off from going to the gym,the protein bar would give me energy and help build toned,strong muscle for when Ive shed the extra layer.

[Hopkirk]

Just what are the ingredients in the protein bar?

I bet sugar is quite high on the list.

[pastafreak]

What is your feet like now? Can you give an example of your meals? Properly done,you should be able to get the protein you need from real food...not a manufactured bar. Choose good meat, cut out starchy carbs, have some good fat in the form of nuts,seeds,avocado, butter on your veg. The fat,combined with chicken,eggs,cheese,fish,beef,will leave you feeling satiated. 100gm of chicken breast...not a huge portion...has 30gm of protein. Add carbs in the form of leafy greens,broccoli,cauliflower, etc.

[pastafreak]

"feet"????
food!

[johnk]

20g of protein straight after your session, I use sardines 3 times a week and the eggs, milk and cheese. Also 1g of carbohydrates per Kg of bodyweight. Also go for another 3 times spread through the day of at least 4g protein. A lot of people make the mistake of eating all their protein in one go.

[johnk]

Alos the least processed food the better, bars are full of sugar

[just_George]

Thanks pastafreak and john k. To answer breakfast is 60g homemade muesli in 200g plain soya yogurt with fruit on top. lunch a gluten free pitta filled wtith either chicken,philly or tin saalmon and a yogurt. Dinner is homemade soup at least 4 veg with chick or lentil. Snack mid pm is a prob, was hola hoops peanut butter on toast or banana now hard boiled egg or 80g chicken, Im still hungry alot of the time and not losing the extra layer. Very dark chocolate at the weekend-4 squares. I think Im having too much carb. Does this sound like a good diet? Im 5'4 and weigh 9st6

[Hopkirk]

According to the NHS body mass index calculator, you are already a healthy weight and don't need to lose any.

[just_George]

thanks for posting an answer but therein lies my problem. I have a FLABBY extra 10lbs, Im aiming to lose 5lbs and turn 5 into toned muscle. Its just not happening

[Hopkirk]

I bet you look better than you think.

[Garaman]

Just_george, you probably already know but you can't change fat into muscle so I guess that you are saying you want to lose 10 lbs of fat and gain 5 lbs of muscle. When you are trying to lose fat and gain muscle at the same time you must ignore the scales for a while because muscle is heavier than fat so it is easy to think that are not losing the fat when you are; just look at the results you see on your body. If you can see that you aren't losing fat then either you aren't doing enough aerobic activity or you are eating too many calories.

If you are trying to lose weight for health reasons then fine, but if you are doing it to look better be careful as losing a lot of weight when we are older can age us considerably - sadly fat always goes first from places we least want to lose it.

[johnk]

Have you tried a body composition (% fat) scales. They are the best way of telling if you're losing weight. Check your healthy limits first before you give yourself a fright as women do have a what seems a high % to be healthy. I would also say take notice of what Garaman says and be comfortable with what you are if you're in the healthy range. Cutting down on food and vigorous exercise can be dangerous and counter productive if taken to extremes.

[just_George]

Thanks Garaman and johnk. I understand the ageing thing and that is part of the reason to do exercise along with a diet and keep a strong body as well as toned. I think this is going to be more of an adjustment than the magic diet formula I was hoping for. That, or if someone knows how to knock 20yrs of that would be good ;-)

[Hopkirk]

Get yourself a toyboy