Someone was asking recently if anyone has gained any benefits from taking protein powder as they never seemed to achieve any extra results from it. Here's my response.....

 "If you train a muscle group, it'll take up to 72 hours to recover. To aid this recovery your body needs a regular dose of protein (20/30g) to stimulate protein synthesis, otherwise those muscles won't recover as well. The source of protein doesn't matter as long as it contains all the essential amino acids. Meat, oily fish, eggs and protein shakes are all just simply sources of protein. Protein shakes aren't magic but the real benefits is that it's an easy available source of complete protein, easily absorbed (whey), it takes no preparation and may contain other added ingredients that you may benefit from e.g. BCAA, creatine, additional carbs to bulk up etc etc."

For the last few years I haven't supplemented my diet with any protein powders and made great gains but as I've got bigger recently and needed to up my protein intake, the powder has become a useful addition to my diet. 

Do you agree/disagree? Have you found an quick/easy alternative to protein powder?

Here's a link a previous blog as to why protein aids weight loss: http://www.samwattfitness.com/1/post/2013/09/why-a-high-protein-diet-is-beneficial-for-fat-loss.html

My top five exercise mistakes females make at the gym. Either the form is bad, the weight is too light or both - either way you're not going to get the results you desire. Girls need to lift weights heavy enough to stimulate muscle breakdown, otherwise it's pretty much a waste of time. Don't worry about getting too muscular....most guys training regularly struggle to achieve this muscular look even though their ratio of testosterone (the muscle building hormone) is many times that of females. So it maybe worth consulting an expert like myself, even just for a few sessions, so you don't end up wasting years of your training doing the wrong things!

Below are links to two of my clients - Lucie and Emma lifting some serious weights, both toned and NOT bulky! 

www.samwattfitness.com/1/post/2013/10/video-my-client-lucie-deadlifting-80kg-for-8-reps.html

www.samwattfitness.com/1/post/2013/10/video-tone-legs-bum-my-client-emma-sumo-deadlifting-65kg.html


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