Fun Fact Number 1: You cannot build muscle without consuming enough protein!
Fun Fact Number 2: The more muscle you have, the more fat your body will naturally burn! And who doesn’t want to burn fat while they’re Netflix and Chilling!?
For the majority of us, our diet is generally very high in carbohydrates. When people think of a ‘carbohydrate’, they think of pasta, rice and bread. Other foods classed as carbohydrates include processed, sugary food and drinks, as well as fruits and vegetables (shocking, we know!).
If you have a diet rich in carbohydrates but low in protein, your body will not effectively build muscle.
So how much protein should you have?
In Australia (where BBB is based), the government recommends that a person consumes 0.8 grams of protein per kilo of bodyweight.
For the average 65kg girl (143 pounds) this amounts to 52 grams of protein per day. Which is nothing! That equates to one chicken breast fillet and a can of tuna!
But, before you start thinking “they’re government guidelines, they’ve got to be right”… consider this: our governments once said that the effects of tobacco weren’t harmful. The current government guidelines are old and haven’t been updated to reflect the findings of the harmfulness of processed foods.
Simon has been training girls for 18 years. He has been to university and studied the effect foods have on our bodies. He has witnessed thousands of girls, of all shapes and sizes, try all sorts of diets. At the end of the day, Simon knows what works. And he knows what doesn’t.
If you want to change your body shape and build more muscle, here is Simon’s suggestion for you…
You’ve got to eat more than the recommended intake of protein! A lot more.
If your goal is:
- To lose fat; we recommend that you aim for 1.4 grams of protein, per kilo of body weight (or 0.6 grams per pound).
- To build muscle/put weight on; we recommend that you consume 2.5 grams of protein per kilo of body weight (or 1.1 grams per pound).
- Somewhere in the middle of goals 1 & 2; aim for 2 grams of protein per kilo of body weight (or 0.9 grams per pound).
By all means, if you have any questions or need some more guidance, feel free to drop Simon an email at firstname.lastname@example.org
For more examples of protein rich foods, refer to the nutrition table in our 12 Week Guide [hyperlink].
Yours in protein,
The BBB Team xx