Nutrition plays an integral role in determining the effectiveness of your exercise and fitness routines. Without the proper nutrition, you simply will not get the most out of your workouts. Because of this, it is essential that you work to optimize your diet as much as possible. Below we will discuss some of the things that you should make sure to get into your diet. Also, we will discuss some of the best ways to make use of the protein that you consume.
With any protein type you choose, try to buy Organic, Non-Gmo, Grass-Fed, Hormone and antibiotic-free. The protein may cost more, but work better with your body, thus, cost less in the long run. The most expensive product is one that doesn’t work.
What To Eat
Protein is easily the most important thing to get into your diet – regardless of your fitness goals. This is because protein is what your muscles are ultimately made up of. Without this essential nutrient, your body will not function normally and your health will suffer as a result.
With that being said, it is just as important to get good sources of protein as it is to consume protein. Therefore, you are going to need to ensure that you get very good sources of protein into your diet on a consistent basis. Below we will discuss some of the best forms and sources of protein for women.
Best Protein For Women Forms and Sources:
1. Egg Protein
Egg protein is also fantastic for your body and overall health. Egg protein is great for the body because it doesn’t come along with too many other ingredients that are harmful to your body. Because eggs are one of natures superfood’s, it is a fantastic source of protein for women. Eggs contain a ton of different vitamins and minerals including; vitamin A, vitamin E, and tons of calcium. Also, eggs have 6.29 grams of protein in each 1 large egg white.
2. Whey Protein
Whey protein is another great source of protein for just about anyone because it is fast-acting – meaning it absorbs very quickly. For this reason, this is one of the best proteins to utilize either; pre or post-workout. Because this protein is absorbed so quickly, it can provide a ton of energy as a pre-workout shake. It can also be great for a post-workout shake where your muscles and cells need to replenish protein molecules in order to grow and recover.
3. Casein Protein
This is another good source of protein for everyone. This is a great source to utilize when you are about to go to bed (or) right when you wake up. The reason why casein protein is most effective when taken at these points in time is that it is one of the slowest absorbing proteins that you can eat. The easiest way to get this type of protein is by taking it in the form of a protein supplement. However, you can also get a lot of this protein by eating cottage cheese.
4. Yogurt
Yogurt is another great place to get some protein into your diet. Yogurt is a great source of protein because it also has a bunch of other beneficial ingredients and nutrients. One of the best things that yogurt contains is probiotics (good bacteria). This is great for gut health and keeping your immune system up.
5. Almonds
Almonds are also a good source of protein for people because they contain a solid 6.02 grams per ounce. Because of this, you can generally get a ton of protein into your diet without needing to eat too many nuts. Also, these nuts contain a good amount of essential fatty acids and a ton of vitamin E for antioxidants.
6. Vitamin D
Vitamin D is one of the most underutilized vitamins on the planet. In fact, most people are deficient in vitamin D. Because of this, many people suffer from a variety of health problems. In order to get more vitamin D into your diet, you are going to want to ensure that you get a good amount of sunlight throughout each day. This will keep your vitamin D levels up.
Exercise
In order to effectively utilize the protein that you consume on a daily basis, you will want to have in place an effective exercise routine. Depending on your fitness goals, you will either want to implement a heavy cardio routine or a heavy strength training routine.
Below we will discuss some of the best tips for implementing an effective exercise routine for women.
Cardio:
- Cross Training
Cross-training is the best type of cardio to include in your fitness routine if you want to lose a ton of weight. However, you will lose muscle if you focus too much on cardio
- More Repetitions
Whenever you are lifting weights or doing any type of workout. Instead of putting full effort into the routine/weights, you are going to want to complete more repetitions instead of maxing.
Strength Training:
- Lift heavy weights
The first thing that you are going to want to do is lift heavy weights. By lifting heavy weights, you will essentially burn more calories and rip more muscle fibers, and force your muscles to work harder – thus, you will build more muscle.
- Sprints
Whenever you are strength training, the only type of cardio you should include in your fitness routine is going to come in the form of sprints. This way, you are able to build more muscle and fast-twitch muscle fibers.