Building a Stronger You: Why Muscle and Nutrition Go Hand-in-Hand

Podcast interview with Donna

Welcome to Growth Through Movement, the podcast where we explore how movement transforms our lives! In this exciting episode, we get to hear from Donna, a personal trainer and the founder of a vegan protein shake company, Green Gains UK. Dona shares invaluable insights into the crucial connection between muscle building, nutrition, and overall well-being.

The Power of Muscle: More Than Just Aesthetics

When we think about muscle building, often the first image that comes to mind is sculpted physiques.

However, the benefits extend far beyond appearances, especially for women:

• Combating Osteoporosis: As we age, maintaining muscle mass becomes vital in reducing the risk of osteoporosis, a condition that weakens bones.

• Everyday Strength and Independence: From carrying your children without lower back pain to simply managing daily tasks, strong muscles empower you to live an independent life for longer.

• A Surprising Cancer Fighter: While not a cure, research suggests that a higher muscle-to-fat ratio can actually decrease your likelihood of developing cancer. It's a powerful incentive to prioritise strength!

• Injury Prevention: Muscles act as natural cushions around our joints and bones, absorbing impact and preventing injuries. However, Donna wisely reminds us that stretching is equally important for overall injury prevention.

The Missing Piece: Protein

While many of us focus on exercise, Donna highlights a common oversight, particularly among women: insufficient protein intake.

"There's often a misconception that protein leads to "bulkiness," a fear that can stem from a desire to maintain a lean physique, especially amongst art forms that prioritise rigid aesthetic ideals (eg. ballet).

However, adequate protein is crucial for muscle repair and growth, regardless of your fitness goals.

• Dona recommends a protein intake of 1.8 to 2 grams of protein per kilogram of body weight.

  • (For a 60kg individual, that's 108-120 grams of protein daily.)

Smart Nutrition: Beyond Just Calories

For those who find counting calories daunting, Donna suggests a more intuitive approach: macro counting. By simply checking the nutritional information on your food packaging, you can get a good sense of your protein intake. Over time, you'll develop an "intuition" for how much protein is in different foods.

And what about snacks? Smart nutrition does not mean avoiding snacks altogether, but rather focusing on what you snack on. Protein-rich snacks like beef jerky could be a great option to consider.

Protein on the Go: The Rise of Supplements

Dona's own journey led her to create Green Gains UK, a vegan protein shake company. Her motivation stemmed from a personal dairy allergy and a desire to provide convenient, healthy protein options for people on the go.

While some might think protein shakes are only for serious gym-goers, Donna clarifies that the timing of protein intake, while beneficial for "maximal gains," shouldn't be a barrier. The most important thing is to ensure you're getting enough protein throughout the day, whether through whole foods or convenient supplements.

Even in high-performance environments like the Royal Ballet, accessible protein solutions are being implemented to aid recovery and prevent injury among dancers who, despite their rigorous training, might not always prioritise protein sufficiently.

The Takeaway: Train Hard, Fuel Smart

Donna's overarching message is clear:

"Don't be afraid to train hard. Whatever the outcome is, your body will thank you for it later, provided that you're resting well, recovering well, and eating well."

Connect with Dona

Want to learn more about Donna's vegan protein shakes and her philosophy? Visit https://greengainsuk.com/ to find her incredible work.

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Our blogs and articles are not designed to replace medical advice. If you have an injury, we recommend seeing a qualified health professional. We offer both in-person assessments and online consultations!