Protein for women?

[miensa]

I run several times a week and do Yoga 4 times a week. I seem to get muscle fatigue quickly (shaking and struggling). I need to lose about 20 stubborn pounds. I know that the more muscle you have the more fat your body burns. SOOOO, is it okay for women to take protein suppliments to build muscle or will I end up looking like Arnold with boobs? Will this actually work? Will it backfire? Whats a good suppliment for women to build muscle if so. I dont mind looking a little cut but I DO NOT want to look like a body builder I just want the extra muscles to burn off this stubborn fat! I'm going nuts over here....

[swanso5]

I would focus more on whole food protein sources for thermogenic effect and no you won't turn into Arnold with boobs.
-beef, steak etc...chicken etc...fish etc...sardines, tuna...dairy, yoghurt etc...cottage cheese...eggs..
If you find you can't eat a lot of meat because it's too filling, then try a powder but get one with limited carbs in it

[bosco]

I think there is no need to be concerned in any way as in no way are you going to look like a i mean resembling the huge body that they have. I have read about this many times before and also seen similar programs in TV too where the women are concerned with this query, and the above poster has already mentioned the required foods to be taken so no worries.

[Suzy]

I joined a gym 2 months now - i work out 6 days a week. Each time I do 30/45 mins of cardio, then rotate using free weights and machines to workout the muscle groups. I am 5ft 3ins and 125lbs - I was 130 lbs when I started ( I'm also 43 yrs and a mother of 2 girls ). I am already starting to feel 'fit' and can see some change in body - the legs and arms don't jiggle as much !! aim is to firm up and overall tone body in this order - > butt, legs, arms, tummy. I have changed diet somewhat - I cut out white bread and also cut back on carbs - substituting more veggies, meat/chicken/fish and fruits and also have been trying to increase water intake. Would taking some form of protein help with building the lean muscle I crave ?? I want to have that toned look but not too much bulk like say when I walk butt is jiggling all over the place !!
Ideas ??????

[swanso5]

you can't predict an order as everybody is different and will lose quicker from some places than others. Stick with what your doing, just trying to lose all over which will also be more sustainable as well. You should be having protein with every feeding you have about the size of your palm. If you think your having enough than maybe training isn't right. Go with multi joint exercises over single joint, 6 - 10 reps and go so hard as to being a little out of breathe after most sets. If exercises aren't doing that to you then you need to choose ones that will. top 5 would be Cleans, Deadlifts, Squats, 1 Legged Squats and Seated Row

[Suzy]

[quote="swanso5"]you can't predict an order as everybody is different and will lose quicker from some places than others. Stick with what your doing, just trying to lose all over which will also be more sustainable as well. You should be having protein with every feeding you have about the size of your palm. If you think your having enough than maybe training isn't right. Go with multi joint exercises over single joint, 6 - 10 reps and go so hard as to being a little out of breathe after most sets. If exercises aren't doing that to you then you need to choose ones that will. top 5 would be Cleans, Deadlifts, Squats, 1 Legged Squats and Seated Row[/quote]

Thanks for your advice - It maybe a stupid question but how long before I really see results ?? Would you suggest protein shakes or powder also to build muscle ??

[swanso5]

again everyone is different so timelines will be different. Don't look for sudden changes or you'll be discouraged. Look for minor details. Things such as a certain muscle being visbile that wsn't before and such. If your isn't going down but wt is than your losing muscle and need to decrease cardio (which is rubbish mostly) and focus on wts that will build muscle which burns more calories at rest and will give you more shape or tone that everybody wants. The problem is that people try to "tone" up but without any muscle what are you toning? As for protein, whole food options are the best as they use more energy, thus calories, to digest and will fill you up more. You can use a powder with the best times being (in order) immediately after workout (before shower), 1st thing in morn with fruit and/or oatmeal for breaky, 1/2 a serving but no carbs before working out if haven't you eaten for a while to protect muscle. Can also use as meal replascement when food acces isn't great but don't rely on it too much as it won't fill you up very most. If you get a powder get one with as little carbs in it as you can as you can always ad carbs.

[Suzy]

Ok .. body fat is down from 130 to 124, weight also down form 130lbs to 120lbs. I also started doing those exercises your recommended and so far I'm starting to see a bit od arm definition, the legs are also feeling firmer, and the butt though not as much as I would like.. ideas ??
I am finding though that muscles fatigue quickly so I'm back to original question - should I start using some protein powder ? Which brand would you recommend ? I am trying to include more whole food protein as you suggest but I fear it may not be enough. I also reduced cardio, but should I say take the intensity to jogging/running on the treadmill say ??

[swanso5]

definately get some protein powder and have immediately after workouts before showering even. You can also use it as a meal relacement if needed as well. Make sure that it has limited carbs in it with 5 grams or less per 30 gram serve. You might be fatigueing from lack of carbs. You still carbs to fuel workout even when slimming down. You want about 200g carbs for breakfast and with post workout shake with other carbs coming from salad and veg with other meals. What sets and reps are you doing? A good powder is nitro tech but they all do the same thing so just get a whey protein isolate with less than 5 grams of carbs per 30g serve in the biggest tub for the cheapest price you can. That's what I do.

[Suzy]

ok .. thanks ! I maybe needing the extra carbs as I also find I'm feeling hungry quicker so trying to eat every 3 to 4 hrs tho at work it's VERY difficult - so can I use a protein shake inbetween to 'hold out' until next meal ?? I am a breakfast person and I do have a good one ( ~ 0600hrs ) after gym workout, then by mid morning ( at work ) it's usually herbal tea, then lunch isn't until 1500hrs !! which is uaully some form of protein ( meat ) and veggies and salad, then by the time I reach home it's usually cereal or oatmeal as I don't like to eat after 1800/1900 hrs. So it's the time between breakfats and lunch that's I'm 'concerned' about. For abs I do 3 sets of 40, but for other exercise - squats, leg press, clean and press, deadlifts, bench press I do 3 sets of 20. Also I do cardio ~4/5 times a week.

[swanso5]

u need to eat every 3 hours while you are awake...this means you need to prepare food that you can take in platic containers and heat up...on a sunday arfternoon I will cook up some apricot chicken )5 - 6 x 100g thighs or breasts), a big stew and some veggies which i take with to work...u still mighten get every 3 hours but it'll be a hell of a lot better...u also need some proetin before bed to feed the muscles during sleep with whole food being better than a shake as it takes longer to digest but no carbs...basically u want to eat as much as you can "portion size" wise but with the same calories...i.e. compare a 100g peice of cake with 100g of celery. let's say they both had 50grams of carbs in them the celery would take 4 times as long to eat and digest and the you would be a big bowl full compared to the little bit of cake. understand?...this is why veggies are great for wt loss as you can have as much as you want of them but there's nothing in them...as for sets and reps i wood have u go lower in reps, say 8 - 12 for 2 sets with heavuier wt and then the 3rd set at 20 reps...i wood cleans last for 6 - 8 reps basically to get the heart rate right up to finish with taking 1min rest between sets and lifting it as quick as u can...make sure your doing interval cardio too and not steady state crap

[Suzy]

Thanks so very much for your comments ! I will try to eat every 3/4 hours though it'll be tough with meetings ( sometimes lasting 3 hours themsleves !! ) and all *sigh* . Excuse stupidity but can you explain 'make sure your doing interval cardio too and not steady state crap ' ??? i will also try to increase the weight - which I have since i started, and with that lower the reps. What would u suggest for the protein food before bed ??. I also this week did some push ups - 3 sets of 20 which got the heart rate pumping.

[swanso5]

Interval cardio is where you might do 90secs slowm jog with 30 secs sprint for 10mins. Steady state is when you juast run at the same pace for endless minutes. Intervals work like wts in that it raises metabolism even after you've finished and it's anaerobic so it burns more fat.
Any protein source from earlier post will be all right although one with a higher fat content will take longer to digest so that would be better

[wvgirl64]

Swanso5 - So would half a peanut butter on wheat sandwich(natural pnut butter) be a good choice before bed?

Suzy, I have been following Swanso5's advice with the lower reps and heavier wgts for about a month and have just started the cardio w/sprints in the last couple weeks. I am starting to see the definition I've been looking for. Link to post: http://shapefit.com/forum/viewtopic.php?t=92
Sounds like we have some of the same goals.

[swanso5]

strictly no carbs before bed!!! try protein powder with water or 100ml skim milk with peanut butter in in would be ideal