We recommend most of the ladies that participate in the RZ workout system to equal the amount of lean body mass they have (we use the inbody body composition test to gather their body composition) to the amount of protein intake for the day.
This helps to establish a great foundation.
Example: Your body weight might be 140 pounds. But, your lean body mass (without fat mass) might be 100 pounds. If you are participating in a workout like the RZ workout system where we combine cardio and strength training, your protein intake should be adequate enough to help maintain muscle and make sure you are getting overall sufficient calories in a day. In this example, your protein intake for the day is 100 grams.
A very simple strategy is to take 100 grams and divide it by 20 grams. That means your meal frequency will be 5 meals. Most of our clients already eat 3 meals in a day. When they are adding RZ workouts the need for more good quality calories (energy) needs to go up a bit. We find that 20 grams of protein (3oz) at a meal is easily digestible.
If food is the ultimate drug, we need to know what is the correct dosage of macronutrients. Finding out their lean body mass and matching it to their overall protein intake for the day has worked very well since we monitor their progress at our studios with the INBODY tests.
Most of our client are eating the standard breakfast, lunch and dinner. We make sure they are having adequate protein at each of these meals by educating them. By adding a simple protein shake in between the meals, they increase their protein intake by almost 50 percent. This helps them match their protein intake for the day to their lean body mass. Once they learn supportive nutrition and build habits, they can easily choose other protein choices to replace the shake. But, for simplicity, ready to drink protein shakes are usually the go-to choice.
Why is protein so cool?
1)Protein boosts satiety by filling you up and by helping to slow digestion of carbs, which stabilizes blood sugar levels; 2) your body burns more calories digesting protein compared to fat or carbs; and 3) protein helps maintain muscle mass tissue, which burns more calories at rest than body fat.
There are many ready to drink protein shakes on the market and one of my favorites is Orgain Grass Fed Protein.
The trouble is that many ready to drink protein shakes are made with inflammatory protein sources teeming with artificial additives, tablespoons of added sugar, and nasty chemicals
For the whey protein crowd, this choice of grass-fed milk protein concentrate is prime. The cows are free of growth hormone rBST, steroids, antibiotics, and GMOs, it’s free of refined sugars (instead, sweetened with agave, monk fruit extract, and stevia), and it’s free of inflammatory carrageenan. With its low sugar count, this shake is perfect for busy professionals, moms on-the-go, or students who need something to get them through that 3-hour seminar
Products with carrageenan may be labeled as “natural,” but limited studies show that carrageenan may promote or cause:
irritable bowel syndrome
To your health,
Glenn Greer, Co-Founder of RZone Fitness.