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bristol gym

How Much Protein Do You Actually Need?

How Much Protein Do You Actually Need?

Ah, protein. Something everyone has on their lips in the fitness world. There probably isn't a gym anywhere in the world that isn't selling some sort of protein supplement. We're obsessed with it! And we don't blame you. How can you not be? You're being sold the dream that protein can give you untold muscles and superb leanness. 

You might think more must be better. Maybe you've been told more is better. More protein equals more progress. But are you right? The sheer amount of misinformation out there may be steering you wrong. 

Do you believe that protein shakes are as important as your workouts? Are you knocking them back like no tomorrow, whilst neglecting the proper fat and carb intake you should be having? 

It's something that a lot of us are following blindly, without questioning the methodology. Luckily, we've got some answers for you. And if you've tried Googling this before, you've probably seen there's a lot of information out there on this topic. Your recommended amount of protein will vary massively depending on who you're asking. It can be really overwhelming and confusing trying to cut through all the BS. 

Today we're putting all that to the side, so you know exactly what you need to do. And if you want even more information protein, check out our Head Warrior, Amy Newton's, super informative video on what you should be doing with protein. 

And unnecessary amount of protein will make no difference to your rate of muscle gain or fat loss, and can be detrimental in the long run. If a larger part than needed of your daily calorie allowance is taken up by protein, there's less room for carbs and fats which are both equally as important in your diet. 

Carbs are our primary energy source and are needed for physical activity, brain function and the operation of our organs. Fats are the backup fuel source when there's no carbs available, and they also absorb and store vital nutrients. 

So how much protein do you need to build muscle or lose fat?

Watch our Head Warrior, Amy Newton, in her new YouTube video to see all the ways you can calculate your correct protein intake. Click here to see it now. 

The supplement industry is a big money business, and you will always find someone there who is saying you need to take supplements. Protein supplements are completely optional, and aren't essential to your overall success. 

Sure, it is easier, quicker and perhaps even cheaper to slam down the protein shakes, but the truth is you can get your protein in from using other food sources. Using food sources also has the added benefit of keeping you fuller for longer, and are more satisfying as a meal. Drinking your calories will never be satisfying, and won't keep you full either. 

Great sources of protein

There are loads of foods that are great for protein. Here's some examples. 

  • Grains and pulses - Lentils, pulses and beans are an excellent staple for your cupboard that are a great source of protein. 
  • Dairy products - Nut milks like hazelnut and almond milk have great levels of protein. Soy milk and Greek yogurt are also another way to add in protein. 
  • Soya and tofu - Soy protein is so versatile, and tofu is packed with it. Using soya beans as part of your daily diet is a great veggie substitute for protein. 
  • Nuts and seeds - For a snackable source of fats and protein, almonds, cashews and flaxseeds are all popular protein-rich options. 

Eating the correct amount of protein found in foods will be enough for you to hit your body goals without having too much trouble.

Reading about Strength

Reading about Strength

I'm often juggling a few books and here is a fantastic one I'm reading at the moment, which I would thoroughly recommend if you've got two X chromosomes and you're interested in what being strong could do and could mean for you:

It's so important to surround yourself with resources and people who support what you're looking to achieve. We all know how demoralising it can feel when you tell someone about a new goal of yours, or something you're working to achieve, and they snub it, or tell you it can't be done. 

It may well shake your belief in yourself and whether you can do it or not, and that will then affect your action towards it.

What if you believe unequivocally that you could, or at least you borrowed that belief off someone who had it, temporarily, until you had it yourself? Think of what you could achieve. 

How Much Sugar Can I Eat?

How Much Sugar Can I Eat?

In Bristol, we're so luck to have lots of gorgeous sugary things to eat, from the doughnuts at Pinkmans Bakery to the Portuguese custard tarts at St Nicks, but how do I balance eating sugar with losing weight? What sugar is it okay to eat? And what about things that say they're sugar free but aren't?

It's a bit of a minefield, so we've made this video:

Short & Sweet - Let's Get Stronger Together

Short & Sweet - Let's Get Stronger Together

We're always getting caught out by Instagram time limits on videos so here's a super short and sweet one - we just wanna help you get stronger!

We're female personal trainers based in Bristol and we specialise in helping women get stronger, fitter, tone up and feel more confident.

Resonate with you? Click the button below to come and check us out:

Why do we do this?

Why do we do this?

What we can do can be fairly simple to 'get', but it's so important to us that we remember and communicate our 'why' regularly.

Helping women get stronger is SO important to us. Want to find out more? Click the button below:

Are You Looking For Something Different?

Are You Looking For Something Different?

Sick of the fitness industry always throwing weight loss and measurements in your face?

Whenever you look at Instagram, it's the latest skinny 'fitness' model or bodybuilder? We are too!

So maybe you're looking for something different? Which is probably why you've found us and are reading this blog post! 

We specialise in helping women who want that something different. Who want to be more than just a number or a before and after photo. Who don't want 'standard' and who don't want to be 'skinny'. If this sounds like you, come say hey!

Amy's Story

Amy's Story

When you decide to work with a personal trainer, it's critical that you both connect and understand each other on the right level. So it's very important to us that we share who we are as people with you. Here's more about Amy and why she does this work:

Update On The Warrior Gym

Update On The Warrior Gym

A lot of you have been asking for an update on how we're getting on with the very exciting project that is The Warrior Gym, so here it is: