Loosing Weight - Intensive Exercise - Protein Supplement

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paulmclean85

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Hi,

I'm in the process of loosing weight and have been doing so at a good steady pace now for a while. I still have around 2 stone to loose and have built up to a fairly intensive workout of running, swimming, cycling, with a few weights thrown in. I've also cut back what i eat quite a lot to aid weight loss.

However, what im finding is that my muscles are taking quite a time to recover and its holding me back. I believe its due to the lack of protein in my diet and i really struggle to fit the recommended amount in without hugely increasing calories. I really have tried hard, while monitoring my weight closely but just cant manage it. I eat well and farily balanced, but ue to the amount of exercise just cant get enough protein.

So, i was wondering if protein supplements were the answer? if so, what kind? What are peoples thoughts on this? I have been very skeptical about these types of things in the past.

Many Thanks, Paul.
 
It is always best to get protein from real food sources, but there is absolutely nothing wrong with protein supplements. They are easy, and give a nice healthy boost of protein into one's diet. I take protein every day, along with getting protein from eggs, chicken, peanut butter, etc...

I see you said you have "cut back what i eat quite a lot to aid weight loss". I don't know how much you have cut back, but don't cut too much. You will do more damage than good to your metabolism by starving yourself. Focus on eating healthy things, and lots of them!!! Not enough nutrients from food would surely add to muscle recovery time too...

I reccommend posting your diet so some members can check it out!
 
Thanks for your help. I'll post some infro about my eating and exercise below. I don't think it's too bad, but you guys can see what you think!

Morning - Bran Flakes (Skimmed Milk), 1 peice of fruit

Lunch - Sandwich (ham or chicken with salad), 2/3 peices of fruit

Evening - Soup (average size bowl) and 2 slices brown bread, large bowl fruit with low fat yogurt.

Breakfast and lunch stay the same usually. Usually about 2 nights per week i have Tuna/chicken with potatoes and steamed Veg. Any snacks are fruit.

I have tried throwing in eggs here and there, but they do weird things to me! can you be allergic to them!!?!?


Exercise: Swimming (2 nights x 40mins), Running (3 nights x 4 miles), 1 night weights/light CV, 1 night off - I love pushing myself during all exercise, i dont like to mess around!

Thanks for your help,

Paul
 
Paul,

first of all, you're simply not eating enough. that looks like maybe 1,000 calories a day. taht means you're burning muscle along with the fat right now, and ultimately that'll screw you over big time.

Morning - add some protein! egg whites are cheap, easy, and good for you. I usually do 5-6 egg whites and 2 yolks (so, 2 whole eggs and 3-4 whites only) every morning.
It is possible to be allergic to eggs, but you should get hives, rashes, sneezy, etc. What exact 'bad things' happen when you have eggs? YOu might try some pasteurized egg whites to see if its any better.

Lunch - weak on protein, and bread is NOT something helpful on a fat loss diet. really really REALLY stick to leafy/green veggies and whole grains (and by whole I mean you can see the grain kernals: old fashion oatmeal, barley, brown rice).

Evening - soup isn't filling. more bread that you shouldn't be touching.
 
Thanks for your advice. I will definately take on board what you have said and change what i eat. Do you think by changing my diet, i will get enough protein, or would you recommend protein shakes etc?


Thanks, Paul
 
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