Why is Protein Important for Fitness Training, Especially Strength Training?

Protein is essential for muscle growth and repair. When you engage in strength training, you create tiny tears in your muscle fibers. These tears need to be repaired in order for your muscles to grow and become stronger. Protein provides the building blocks necessary for this repair process.

In addition to repairing muscle tissue, protein also plays a role in maintaining a healthy body weight. When you consume protein, it takes longer for your body to digest than carbohydrates or fat. This means that you feel fuller for longer, which can help prevent overeating and weight gain.

Lastly, protein is important for overall health. It is involved in many essential bodily functions, such as hormone production, enzyme production, and immune system function.

What Types of Healthy Proteins Can You Include in Your Diet?

Now that we know why protein is important for fitness training, let’s discuss the different types of healthy proteins you can include in your diet.

Lean Meats
Lean meats are an excellent source of protein. Examples include chicken breast, ostrich breast, lean beef, and pork tenderloin. These meats are low in fat and high in protein, making them ideal for strength training.

Fish
Fish is an excellent source of protein, as well as omega-3 fatty acids. Omega-3s are important for heart health and can also help reduce inflammation in the body. Examples of fish high in protein include salmon, tuna, and cod.

Eggs
Eggs are an excellent source of protein, as well as many other essential nutrients. They are also versatile and can be cooked in a variety of ways. Eating eggs for breakfast can provide a great start to your day, especially if you’re engaging in strength training later on. Just be mindful of having too many egg yellows. You can get egg whites from most retailers (like woolies) that contain less calories but all the goodness of whole eggs! 

Dairy Products
Dairy products like Greek yogurt, cottage cheese, and cheese are all high in protein. Greek yogurt is particularly high in protein and can be eaten as a snack or used as a substitute for sour cream or mayonnaise in recipes. Remember that to choose a low fat cheese option when including cheese in your diet.

Plant-Based Proteins
If you’re a vegetarian or vegan, there are still plenty of protein sources available to you. Plant-based proteins like beans, lentils, tofu, and quinoa are all excellent sources of protein. These foods are also high in fiber, which can help keep you feeling full and satisfied.

Whey Proteins

If you are struggling to hit your protein targets, whey protein powders is an awesome supplement to include in your nutrition! Always choose a whey protein, with the lowest calorie count, and if you are lactose intolerant there are great vegan options available! 

How Much Protein Do You Need?

If you’re engaging in strength training, you may need more protein than this. Experts recommend consuming up to 2 grams of protein per kilogram of body weight in order to support muscle growth and repair.

In conclusion, protein is an essential nutrient for fitness training, especially strength training. It plays a crucial role in muscle growth and repair, weight management, and overall health. Including a variety of healthy proteins in your diet can help ensure that you’re doing the best for your nutrition to reach your goals!