Societal shift leading to a stronger nation

Over half of Brits say there’s been a shift in celebrating physically stronger women

67% of women are more likely to pick up weights in the gym

Although there is still a lack of understanding about protein and its benefits

Half (50%) of Brits have seen a positive shift in societal attitudes towards women who engage in strength training or weightlifting, with 55% saying there’s been a shift in celebrating physically stronger women, according to new research from SCI-MX*.

More than two-thirds (67%) of women say they’re more likely to pick up weights in the gym, with 31% saying lifting weights is now part of their exercise routines.

However, when it comes to nutrition, the research reveals more than two-fifths (42%) of Brits believe there are misconceptions surrounding protein powder and its impact on women’s bodies.

In fact, more than a quarter (28%) of women have avoided or hesitated using protein powder because they’re concerned about gaining too much muscle mass. While 39% of women are not sure that protein powders are safe and suitable for women interested in increasing strength and muscle tone. 

For this reason, and to celebrate physically stronger women, the British nutrition brand has partnered with sports nutritionist Kate Withington to educate the nation on the benefits of having a high-protein diet.

“It’s amazing to see that so many women now feel comfortable using weights within the gym – it’s been a long time coming! I think the societal shift in celebrating physically strong women has really helped with this change, although we clearly have more work to do when it comes to nutrition given the research from SCI-MX reveals a clear gap in knowledge when it comes to protein.

“In the past, protein powders and high protein snacks have very much been targeted at those looking to bulk, but even for people who want to lose weight and tone up, protein is so important.”

Kate’s top tips on increasing protein intake:

Include protein-rich foods in every meal and include protein as additional snacks. For example, a day of eating could look like this:

Breakfast: protein smoothie made with one scoop of vanilla whey, frozen berries and milk.

Lunch: tuna and sweetcorn baked potato with salad. I love to use Greek yoghurt instead of mayo to increase protein content further and reduce calories.

Afternoon snack: cottage cheese on rice cakes with some mixed seeds.

Dinner: salmon goodness bowl. Salmon fillet with quinoa, broccoli and edamame beans.

Evening snack: Greek yoghurt with berries.

Consider using a protein powder – whey is one of my top supplements as it’s such a quick and convenient way to increase protein intake.

Try to stick to snacks which are high in protein – these could include hard-boiled eggs, tuna lettuce cups, cottage cheese, edamame beans and beef jerky.

Matt Durkin, product developer at SCI-MX, added: “Placing more importance on protein intake is a good recommendation for most adults, no matter their gender, because we become less receptive to protein intake as we age. This means we need a relatively higher protein intake to maintain muscle. This is one of the reasons why we see a steady decline of lean mass every decade following our thirties.

“Current protein recommendation for the general population is to consume 0.8g per kg of body mass, but I would suggest increasing this to around 1.2g/kg to help preserve muscle mass. But protein is only one part of the equation, everyone should be performing muscle-strengthening exercises frequently to stimulate the body to build or maintain muscle. For those engaging in regular exercise and looking to build or maintain muscle then a significantly higher amount of 1.6-2.0g/kg is recommended. Getting this amount of protein requires a conscious effort and good planning and this is where protein supplementation and working with a nutritionist can help.”

https://sci-mx.co.uk/