Protein supplements for weight loss

bee-ach

Anyone know the affect of taking protein supplements if you're not trying to increase mucsle mass at all.

I train a lot (mostly cardio work) and need to increase my protein intake. This is difficult because I'm a vegetarian and it can be hard to follow a low fat - high protein diet without meat. I think protein supplements could be the answer.

At the same time I don't want to build any extra muscle. I'm assuming that increasing muscle mass will only happen if I make a specific effort to do so by weight training, so it shouldn't be a problem.

Most information I've found about these supplements is directed at people trying to bulk up so does anyone know of a good one to take if you just want to increase the amount of protein in your diet....or does it matter...

g'em

ou're pretty much right, only by specifically training your muscles with resistance and strength training will cause them to get bigger. Plus, as a girl (like moi) we don't have the testosterone necessary to bulk up big time. A lot of pro and amateur female bodybuilders juice up with steroids to increase muscle mass to levels that aren't quite necessary.

I lift a lot, and use protein to help rebuild muscles. But its also vital for weight loss. Protein can't be converted to fat and so any excess protein in the body just get disposed of, usually when you pee. The only real danger is overloading the liver but you'd wanting ot be taking LOADS for that to happen. There are some protein supplements on teh market to help with weight loss, but good ol' whey protein, which most strenght athletes use wil do the job just grand. You'll need to figure out exactly how much protein you're taking in in your food and work out from that how much extra you need.

Of course, it's easy enough to get enough protein even in a veggie diet- lots of beans and pulses, milk and egg whites. Try making an omelette with one whole egg and two whites- bit runny but does the job, and add a little low fat grated cheese yum!!

bee-ach

thanks for that g'em!

I think I'll give the whey protein a go.

I've been training in the gym and playing sport for years but the one area I haven't gotten involved in too much is weight training. Basically because I've got shoulders like a bloke (ok, slight exageration!) and I just don't want to make them any bigger. I've heard the testosterone limitation stuff alright, but I just wasn't sure when people said that girls can't really bulk up what that is in relation to. While I know I'll never get as big as a guy who lifts I'm guessing I could still be 'big for a chick'......


Another question you might be able to answer...

I've heard numerous people say you should do high reps with low/moderate weight for toning. Weight has to be relative to your own physical strenght so how do you judge what is a low enough weight, but still working the muscle enough?? Any suggestions?

I only use weight machines when ever I do a bit of weight training (afraid of looking like a tit in the free weights area since I'm not totally sure what I'm doing!) so I'm not sure that's a good example. I seem to use heavier weights than practially any of the girls I see there so I just want to be happy I have the level of training right. Using the chest press or tricep machine as an example, I'd normally do 3 sets of 12 with about 40lb's (it is lb's isn't it) on either of those without much bother. Does that sound too much/little/about right...



I guess you've got more experience of this than me if you lift a lot so any advice would be greatly appreciated.

Have to keep getting into those halter necks......

g'em

bee-ach wrote:

Have to keep getting into those halter necks......

LoL!! know the feeling- nothing like a good fitting halter top to show off sexy arms and shoulders, esp in the summertime

Its very difficult for girls to bulk up very significantly without taking steroids and the like. Personally I wouldn't touch 'em. My weight has actually gone up a few lbs but I've lost a couple of inches around the waistline- my muscle mass has increased but my fat is decreasing (thank god). Inch wise, I've a bit to go (5'7" 75kg, size 12 top, 14 bottom) but I'm toned and very healthy looking. I too have big shoulders after years of hockey, a bit of rugby and lots of running after boys have left me with rather muscular legs, but they're in damn good shape from lifting!!! And with weights, it really helps you get a fab hourglass figure as the excess padding leaves your waist and you get that oh-so-sexy 'triple bump' down your arms as your shoulders and biceps get defined.

Don't compare yourself to any of the other girls in the gym. Tbh, most girls haven't a clue what they're doing- lifting 2kg weights is NOT going to do anything for you, you carry more than that after a serious session on Grafton Street. And you're totally right, high reps at medium weight is best for toning. You're looking to lift at a weight where the twelth rep is the absolute max you could do. If you can do 15 or more, teh weight is too light. If you can only do 6 or 8 its too heavy. I'm not too sure which machines you're talking about, but certainly 40lbs (just uner 20kg) sounds just fine if you're starting out on a chest bench.

Its well worth your while getting an instructor to show you the ropes, coz the most important thing is to be lifting RIGHT. If you do it wrong, you'll injure yourself. Also, they'd be able to show you the ropes with some of the free weights, which are super-good to work with, as they tend to wor out more muscles at a time (you have to work at balancing yourself unlike with a machine). A mix of both would tone you up in no time!!

And more important than all that stuff- enjoy it!!!

Fmicrochip

"Protein supplements for weight loss "
I would have thought the connection between the two is that protein supplements and strength training help build muscle mass and muscle mass in turn burns calories simply by being there.

g'em

Fmicrochip wrote:

"Protein supplements for weight loss "
I would have thought the connection between the two is that protein supplements and strength training help build muscle mass and muscle mass in turn burns calories simply by being there.

you're right, that is the case. But also protein will help to fill you up so you don't eat too many excess calories. And good whey prteoin contains all the essential amino acids nevessary for good muscle development and growth, and so encourages good muscle recovery.

Fmicrochip

But also protein will help to fill you up so you don't eat too many excess calories.

I agree.

good whey prteoin contains all the essential amino acids nevessary for good muscle development and growth, and so encourages good muscle recovery.

I believe Flaxseed oil is v.good for helping to recover quickly from training. (Is there anything this stuff can't do? )