800 metres Training

A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible. The program supplied here is just an example and will require updates to meet your specific aims and objectives.

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Overview of the Training Program

The seasons training plan is based on six phases where each phase comprises of a repeated four week program. The workload in the first three weeks of the four week program increase each week (easy, medium, hard) and the fourth week comprises of active recovery and tests to monitor training progress. 

The aim of the four week cycles is to:

• Build you up to a level of fitness (3 weeks)
• Test, recovery and adjustment of the training program (1 week)
• Build you up to higher level of fitness (3 weeks)
• Test, recovery and adjustment of the training program (1 week)
• Build you up to an even higher level of fitness (3 weeks) and so on.

Remember a training program is athlete specific and the results of the tests in the fourth week can be used to adjust the training in the next four week cycle to address any limitations.

The content and quantity of training in each week and phase will depend on many factors. The Planning page provides an insight into the process of data gathering and preparing training programs.

Example Training Plan & Programs

The objective of each phase, with links to examples of a season's training plan and four week training programs for phases 1, 2 and 3, are as follows:

• Training Plan - General overview of the season by phases
• Phase 1 - General development of strength, mobility, endurance and basic technique
• Phase 2 - Development of specific fitness and advanced technical skills
• Phase 3 - Competition experience - achievement of qualification times for main competition
• Phase 4 - Adjustment of technical model, preparation for the main competition
• Phase 5 - Competition experience and achievement of outdoor objectives
• Phase 6 - Active recovery - planning preparation for next season

The content of the four week programs in phases four and five depends very much on the athletes progress and competition races. Your aim in these phases is to address any limitations the athlete may have in order to bring him/her to a peak of performance for the major competition in phase five.

Specific Training

In the specific training phases, you will see that you run at three different paces - race pace, 5% faster than race pace and 5% slower than race pace. To do this you have to decide on a realistic target time for your 800 metres in phase five. The use of appropriate tests in week four of the training plan can be used to determine if your target time needs adjustment and accordingly the session times on your training plan.

What are the objectives of running at these three different paces?

• 5% faster than 800 metres pace (approx 400m pace) - to improve leg speed and the ability to pick 'it up' in a race - specific endurance sessions would involve maximum distances of 300 metres in a single repetition with 5 to 10 minute recoveries
• 800 metres race pace - to improve VO2 max and resistance to fatigue and train the body to operate at the required 800 metres pace- specific endurance sessions would involve maximum distances of 600 metres in a single repetition with 2 to 3 minute recovery.
• 5% slower than race pace (approx 1500m pace) - to improve lactic threshold and teach you to function for longer periods - helps when there is a number of heats before the final - specific endurance sessions would involve maximum distances of 1200 metres in a single repetition with 30 to 90 second recoveries.

Endurance Training

KML Golden Team...pasukan olahraga yang aku latih ni menjadi juara keseluruhan dengan
8 emas, 4 perak dan 2 gangsa - peringkat kebangsaan di Selangor.....Percaya atau tak? aku latih
sorang-sorang tiap-tiap petang bersama GM ku yang pakai baju hijau di atas astaka tu.
Banyak isu ketika ini....... :(

The objective of this page is to provide some suggested programs for young or inexperienced athletes developing their technique and knowledge of the 800, 1500, 5000 meters, 10,000 meters, walks and steepplechase events.

Before You Start

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's own discretion and risk.

Overview

The seasons training program is based on the six phases detailed on my Planning page where each phase comprises of a repeated four week plan. The workload in the first three weeks of the plan should increase each week (easy, medium, hard) and the 4th week comprise of active recovery and evaluation test to monitor training progress. The aim of the 4 week cycle is to build the athlete up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to higher level of fitness, allow a recovery and so on. Remember a plan is athlete specific and the results of the tests in the 4th week can be used to adjust the training in the next four week cycle to address any limitations.

Year Training Program

The plan is based on three training sessions per week with the major competition being in phase 5. 

The duration of each phase could be as follows:

Phase 1 - 16 weeks

Phase 2 - 8 weeks

Phase 3 - 8 weeks

Phase 4 - 8 weeks

Phase 5 - 8 weeks

Phase 6 - 4 weeks

The objective of each phase is as follows:

Phase 1 - General development of strength, mobility, endurance and basic technique

Phase 2 - Development of specific fitness and advanced technical skills

Phase 3 - Competition experience - achievement of qualification times for main competition

Phase 4 - Adjustment of technical model, preparation for the main competition

Phase 5 - Competition experience and achievement of outdoor objectives

Phase 6 - Active recovery - planning preparation for next season

Suggestions as to the sessions for each phase are detailed below. I leave the content of each four week cycle to you.

Key to notations and terms used

• 1-4 × 2-5 × 300-600m
• 1 to 4 sets of 2 to 5 repetitions of a distance between 300 and 600 metres

Phase 1

Tuesday

• General strength - Circuit or Weight training.
• 30 minute runs with alternating pace each 800m

Thursday

• 30 minutes easy run (Heart rate 60%-70% HRmax)
• 30 to 45 minutes continuous relay.

Sunday

• 2nd event technique
• 30 to 40 minutes. Fartlek or Cross country.

Notes

1. Steeplechase athletes may include hurdles in Thursday sessions
2. Running technique must remain sound.
3. Walks - Walk on Tuesday and Thursday, run on Saturday
4. All events will probably elaborate on the 3 day program with at least one other day when the athlete runs 30 to 40 minutes. easy (Heart rate 60%-70% HRmax).
5. Each training session to include an appropriate warm up and cool down.

Phase 2

Tuesday

• General strength - Circuit or Weight training.
• 45 minutes run with alternating pace each 1 km
• Thursday
• 30 minutes easy run
• Repetition runs: 1-4 x 2-5 x 300-1,000m 
• or 2-4 x (600m, 400m, 300m, 200m, 100m)

Sunday

• 30 minutes easy run or interval training.
• 45 minutes Fartlek with 10 to 12 hills of 100 to 200m 
• or Cross country.

Notes

1. Steeplechase athletes should work over hurdles on track units -and should also work technique over the water jump.
2. Walkers walk on Tuesday and Thursdays - run on Sundays.
3. All events will probably elaborate on the 3 day program with at least one other day where the athlete runs 30 to 45 minutes easy (Heart rate 60%-70% HRmax).
4. Each training session to include an appropriate warm up and cool down.

Phase 3

Tuesday

• 30 minutes easy run
• Repetition runs - 1-4 x 2-4 x 300-600m .
• or 2-3 x (600m, 400m, 300m, 200m, 100m)
• or 3-6 x differential 400m (i.e. first 200m at 80% racing speed, second 200m as fast as possible).

Thursday

• 30 to 45 minutes easy run
• Repetition runs 2-3 x 3-6 x 150m 
• or 2-4 x 3-8 x 100m .
• or pyramid 30m, 50m, 70m, 90m, 110m, 130m, 150m - then back down

Sunday

• Competition

Notes

1. Steeplechasers will use hurdles on the Tuesday.
2. Walkers will use 2 x 30 minutes on Tuesday and use Tuesday's repetition distances (or longer) on Thursday, following 45 minutes walk.
3. Each training session to include an appropriate warm up and cool down.

Phase 4

Tuesday

• General strength - Circuit or Weight training.
• 45 minutes run with alternating pace each 1 km

Thursday

• 30 minutes easy run
• Repetition runs - 1-4 x 2-5 x 300m -1,000m 
• or 2-4 x (600m, 400m, 300m, 200m, 100m )

Sunday

• 30 minutes easy run or Interval training
• 45 minutes Fartlek with 10 to 12 hills of 100-200m 
• or Cross country.

Notes

1. Steeplechase athletes should work over hurdles on track units -and should also work technique over the water jump.
2. Walkers walk on Tuesday and Thursdays - run on Sundays.
3. All events will probably elaborate on the 3 day program with at least one other day where the athlete runs 30 to 45 minutes easy (Heart rate 60%-70% HRmax).
4. Each training session to include an appropriate warm up and cool down.

Phase 5

Tuesday

• 30 minutes easy run
• Repetition runs - 1-4 x 2-4 x 300-600m .
• or 2-3 x (600m, 400m, 300m, 200m, 100m)
• or 3-6 x differential 400m (i.e. first 200m at 80% racing speed, second 200m as fast as possible).

Thursday

• 30 to 45 minutes easy run
• Repetition runs 2-3 x 3-6 x 150m 
• or 2-4 x 3-8 x 100m .
• or pyramid 30m, 50m, 70m, 90m, 110m, 130m, 150m - then back down

Sunday

• Competition

Notes

1. Steeplechasers will use hurdles on the Tuesday.
2. Walkers will use 2 x 30 minutes on Tuesday and use Tuesday's repetition distances (or longer) on Thursday, following 45 minutes walk.
3. Each training session to include an appropriate warm up and cool down.

Benefits of omega-3s for the athlete

It's in our genes. Humans used to consume 300-400 grams of omega-3s per week. If we consume more than two grams a day now it's considered a lot.

Firstly a study published four years ago that showed that if the US government issued three grams of fish oil per day to every American citizen, then the amount of cancer and heart disease would go down by 50% within one year. 

Even if you don't really care about cancer and heart disease at the minute you may care about this: the biggest limiting factor in hard training athletes to getting leaner and adding muscle is the consumption (or lack thereof) of omega-3s.  

When we were cavemen we often ate what predators left, for example a lion would eat from the gut onwards and leave the skull and long bones.  

Primitive man would break the skull open and eat the brains. Brains are 60% fat and 60% of that is DHA, the omega-3.  Primitive man would also break the bones of the prey and suck the marrow, also rich in omega-3, 

DHA particularly. DHA is the omega-3 most responsible for brain development while EPA is most associated with reducing inflammation.  

Anyone who wants to put on a lot of muscle and lose fat should be on 30-40 grams of fish oil per day. That's just three tablespoons of Udo’s Choice oil. It is a pain in the arse with capsules though because that's around 45 capsules per day, but it's easy with simple oil. The best one available is Udo’s Choice, created by Dr Udo Erasmus after years and years of research.

Finally, for those of you interested in positively and optimally altering your body composition and maximizing your training efforts, fish oils offer thirteen possible advantages:

• Cell membrane health: EPA and DHA insure that cell membranes remain healthy. This results in decreased fat storage in the adipocytes (fat cells).

• Fish oils switch on the lipolytic genes (fat burning genes).

• Fish oils switch off the lipogenic genes (fat storage genes).

• ncrease utilisation of fat stores from the adipocytes. (Brown fat also known as “baby fat”) for energy supply.

• Reduced inflammation from training.

• Pain management from reduced inflammation.

• EPA regulates blood supply to the brain which is essential in maintaining focus in weight training sessions. DHA is important in brain membranes, memory, and cognitive function.

• Fish oils increase serotonin levels (the happy neurotransmitter). Therefore, fish oils will decrease incidence of depression, anxiety, panic attack, andreduce carbohydrate cravings.

• Fish oils will improve your cardiovascular risk profile by lowering VLDL (bad cholesterol), triglycerides, homocysteine, fibrinogen, and increasing HDL (good cholesterol) levels.

• Fish oils can also decrease blood pressure. 

• Fish oils are a great stress fighter. For the same amount of stress, a person will produce fewer stress hormones if consuming fish oils on a regularbasis.                                                           

• Research has shown that supplementation with fish oils can markedly reduce interlukin-1beta production and results in a significant reduction in morning stiffness                                               
• Fish oil regulates insulin and its response and so you WILL get a body fat reduction

How to Improve Vertical Jump, Speed and Explosive Power

Train to improve your vertical jump height and long jump distance because it won't happen by chance. Specific power training will get the job done.  You could improve your chances of getting a scholarship to play at the college level. The fastest runners in the 40-yard dash typically have the highest vertical jumps and longest broad jumps. Both jumps show how much explosive leg power you have.

Vertical Jump

• Here are 4 things you can do now to improve your vertical jump:Improve your total body strength, especially leg strength. Overall strength training (including core training) is needed to stabilize joints, build muscle, correct postural problems and improve flexibility. A male should be able to squat his body weight 8-10 times and a female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times. Powerful athletic movements initiate with or transfer through your core area. Translation: a weak core will severely hurt your power output and vertical jump.

• Explosive weight lifting will improve your power and set you apart from your athletic competitors. Make your total body more explosive.Just as you can do medicine ball exercises, plyometric exercises and light dumbbell exercises explosively, you can also lift heavier weights explosively. Lifting weights explosively is an advanced form of exercise and shouldn't be done by beginners or youngsters. Your body should have the needed stabilization and strength before beginning explosive lifts. It doesn't help you improve as an athlete to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.Research has proven that only lifting heavy weights at a moderate or slow pace will not improve your explosive power.

• Do plyometrics, upper and lower body. Plyometric exercises help you to increase leg power and arm power. Exercises like squat jumps, medicine ball throws and side-to-side hops are good examples. A high level of eccentric strength is needed during the landing phase of a plyometric jump. Inadequate strength will result in a slow rate of stretch and less activation of the stretch reflex. The amortization phase, the time on the ground, is the most important part of a plyometric exercise. It represents the time between the landing and the take off and is critical for power development. If the amortization phase is too long, the stretch reflex is lost and there is no plyometric effect. The take off is the concentric contraction that follows the landing. During this phase the stored elastic energy is used to increase jump height and explosive power. Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve your speed, power, and performance, they also place you at greater risk of injury than less intense training exercises.It is important to perform the exercises correctly before implementation of full-speed exercises.Jumping and landing techniques should be mastered by you. Exercises should also be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose you to injury.

• Do deep knee bends and deep knee bend jumps at the end of your workout. Deep knee bends will strengthen your knees and ligaments supporting them. Having strong, stable knee structures will influence how high you can jump. For deep knee bends, make sure that your back is straight when you are bending your knees. Squat down as low as possible and rise back in a slow motion. Repeat this exercise for 10-15 repetitions. You can add dumbbells to this exercise as you progress. Deep knee bend jumps are like deep knee bends. When you reach the lowest point of the squat, leap vertically and explosively as high as you can. When you land, squat back down and jump again. Do 10-15 repetitions.

A vertical jump of:

• 30-32 inches - Good
• 33-36 inches - Very Good
• 37-40 inches - Excellent
• Above 40 inches - Elite

Long Jump

The standing long jump (or broad jump) should be a regular part of your sports training workouts.

Use a soft athletic surface such as grass, astro-play or rubber floor to perform the long jump.

• Stand behind a marked line.
• Swing your arms back and bend your knees to propel your take-off.
• Use a 2-footed take-off and landing. Jump as far as you can and land without falling backwards.

Your jump is measured from the take-off line to the nearest point of contact which is the back of the heels.

A long jump of:

• 7 ft. to 8 ft. - Good
• 8.5 ft. to 10 ft. - Very Good
• 10.5 ft. to 11 ft. - Excellent
• Above 11 ft. - Elite

Include standing long jumps and vertical jump exercises in your training to improve your leg power and running speed.

How to Eat Protein Pre- and Post-Workout for Muscle Growth.

If there is one nutrient that you need to support your training and recovery, protein would be it! All the exercise in the world won’t help you build muscle or get lean if it is not supported with proper nutrition, which should always include a good dose of some high-quality protein or high quality protein powder.

Many people argue the merits of whether you should have protein before you workout or after, when in reality the best time is both! The purpose of having protein before you exercise is to prevent muscle protein breakdown and to promote muscle protein synthesis. This is fancy talk for preserving the muscle you already have, and helping to promote the growth of new muscle tissue.

In addition to consuming some quality protein before you exercise, you should also consume some after as your muscles are highly receptive to incoming nutrients after a training session. The purpose of protein after training is to simply continue the benefits of pre-training protein, to preserve the muscle you already have and help create new muscle tissue.

That’s the big picture anyway, but let’s dig a little deeper and see more ways in which protein around our training can improve our results!

Protein Before You Train

Recent research has shown that consuming protein before exercise can decrease, or at least prevent the increase of, markers of muscle damage (myoglobin, creatine kinase and myofibrillar protein degradation) more than groups who consumed just carbohydrates or placebo.

This is one of the key reasons to have protein before you train, as reducing the damage to the muscles can improve recovery time and cause better adaptations to training over the long-term.

In addition, protein consumed before training will also flood your blood stream with amino acids as your body needs them, beginning the process of creating new muscle while you are training!

Aim to consume about 15 to 40 grams of protein within 30-90 minutes before training, depending on your size and needs. This can be consumed either in a shake or a mixed meal, again depending on what best fits your needs.

Protein After You Train

While most people know they should have some protein after they exercise, they often believe that they must have a shake or meal immediately after finishing their last set. The fact is if you consumed an adequate amount of quality protein within 30-90 minutes before you started exercising, then there is no need for immediate consumption. In reality as long as some quality protein is consumed within an hour after cessation of training, you are golden.

On the flip side of that, waiting too long can compromise the beneficial adaptations to training, and decrease your results. So while you don’t have to slam down a shake immediately after training, it wouldn’t be in your best interest to wait for 3 hours either.

A perfect example of the importance of having protein around your training was a recent 10 week trial where the researchers had subjects consume a protein/carbohydrate mixture before and after training, and another group consume that same mixture at the two points in the day furthest from the training.

The group that surrounded their training with the protein/carbohydrate mixture had greater gains in lean mass and strength, while also losing some body fat to boot (the other group actually gained some fat). This clearly indicates that surrounding your training with adequate amounts of high-quality protein (and carbohydrates) will maximize results, even if your total intake for the day is the same.

Aim to consume about 15 to 40 grams of protein within 60 minutes after training, again depending on your size and needs. Whether this is consumed as a shake or a solid meal is solely dependent on what best fits your needs.

The take home point is that it is a good idea to surround your training, both before and after, with high quality protein to maximize the benefits of exercise. This will minimize protein breakdown, and maximize your ability to build or maintain lean muscle mass.

Download your Free Report, "what to never eat after your workout!" Fuel your body all day to give you better results during and after workouts. 

Speed Training

 

You want more running speed. Every athlete wants more speed. Speed is much more than straight-ahead running. In this article, I will cover some general speed training guidelines.

1. Straight-ahead speed is important but there are other types of speed such as starting speed, acceleration speed, top-end speed, change-of-direction speed, stopping speed, closing speed and speed endurance. You should train for all types of speed particular to your sport. Quickness, which is reacting explosively without hesitation should also be trained for and will enhance your overall speed. 
2. Your body needs adequate strength (including core strength ) and speed strength (power) for you to reach your running speed potential.
3. Master bodyweight speed drills before progressing to assisted or weight-bearing speed drills.
4. You need to master the basic running mechanics to become faster. Posture, arm action and leg action are keys to improving your speed.
5. Running alone will not give you the leg strength you will need to improve your running speed. You should strengthen your legs with exercises like squats, step ups and lunges because these exercises use the same pathways that it takes to run with speed. Don't worry about leg extensions too much because the quadriceps will get plenty of work with other exercises. Instead, focus on strengthening the hamstrings with exercises like hamstring curls, straight-leg. The quadriceps shouldn't be significantly stronger than the hamstrings. If so, you are headed for injuries such as knee ACL tears. And, don't forget about your calf muscles.The calf muscles provide at least 30% of the strength and power it takes to run fast. Use calf raises (seated or standing) to strengthen the calves. 
6. You have to train fast to get faster! Too much distance running will defeat your goal of improving your speed. When training for speed, distance running should be kept to a minimum because it reduces explosiveness. You can condition for your sport by doing metabolic training, which is training that closely mimics your game-time competition.

If you run alot of long distances, you will not get faster! Run sprints at the beginning of your workout when you are fresh. Rest 1 minute for every 10 yards sprinted. So, if you are sprinting 60 yards, rest 6 minutes between sprints. You need to run each sprint with maximum effort in order to get faster!

Because you will rarely reach maximum speed during the game, playing speed is also critical. No matter what sport you play, there are only 5 ways to improve playing speed:

1. Starting ability is critical. You can improve starting ability by practicing starts gfrom 3-point, 4-point, standing and moving positions. . At this point, it is important to accelerate to maximum speed (or as close as possible). 
2. Increase your stride length. One good way to improve stride length is to effectively pump your arms as fast as possible. Leg strength and power also improve stride length.
3. Improve your stride rate (the number of steps you take per second). Leg strength and power improve stride rate. There is one running technique that is often overlooked. One way to run faster is to apply more force to the ground with your feet. Every action has an equal and opposite reaction. The more force you apply to the ground, the more the ground will "give you power." When you run, don't lift your knee past your "thigh being parallel" to the ground. This way, you will use your "power center" (glutes and hamstrings) to apply force to the ground instead of the less powerful hip flexors. In other words, running "with high knees" is not the best way to run. Also, step over the opposite knee and drive the foot down into the ground to create maximum force.
4. Improve your speed endurance.Speed endurance will not make you faster but it will keep you from slowing down when you are fatigued after repeated sprints. 
5. Improve your runnimngh mechanics.You should practice running mechanics every day.

Train Fast-Twitch Muscle Fibers for Speed and Explosion

 

To improve your speed and explosiveness, train and activate the bulkier fast-twitch muscle fibers often.  Speed training athletes shouldn't do much slow, long distance running during training.  If you do too much long distance running, your slow-twitch muscle fibers will take over and make you slower and nonexplosive.

What about speed endurance training? This is something totally different. Speed endurance is the ability to maintain maximum velocity or a percentage of maximum velocity for a prolonged period of time or in a fatigued state.

When you are fatigued, it is important to maintain proper running mechanics. Doing so will give you an edge over your opponent.

Several sports require speed endurance including football, lacrosse, basketball, soccer, field hockey and tennis. These sports require repeated sprints followed by short periods of rest (walking or jogging).

Interval training for speed endurance is different than regular speed training. Speed endurance sprint intervals last from 30 seconds to 3 minutes. Also, recovery time is reduced to prevent complete recovery by the athlete.

I was once asking a client about running exercises they were doing in school athletics to improve running speed. The answer was disappointing and typical.

Some of the running drills were:

• mile runs

• stadium steps for endurance

• gasers for conditioning

"Did you run any sprints?" "No." Guess what? Those athletes aren't getting any faster, they are just basically running for conditioning.

Conditioning has its place but if you want to get faster, you have to train fast. That means sprinting drills with enough recovery time to run each sprint full speed. About 1 minute of recovery time is needed for each 10 yards sprinted (50 yard sprints need about 5 minutes recovery time).

Running sprints after practice won't get the job done either. Players are too tired at this point to give maximum effort. So, coaches, do your sprinting drills at the beginning of practice when your players are fresh.

Explosive strength training can also train and activate your fast-twitch muscle fibers. Train hard and smart to get faster.

PROTEIN PENTING UNTUK KECANTIKAN SESEORANG WANITA

Tentu ramai diantara anda yang tahu mengenai manfaat dan kepentingan protein dalam diet seharian. Pengambilan protein yang mencukupi dapat membantu membina dan membaiki otot atau tisu yang rosak. Protein juga berperanan menghasilkan enzim dan hormon, menyokong sistem imun dan mengekalkan tahap tenaga dan stamina yang tingg.

Kebanyakkan protein dalam diet kita berasal dari produk berasaskan haiwan seperti daging, ikan, ayam, telur dan susu dan terdapat juga berasaskan tumbuhan seperti kekacang. Menyedari kepentingan protein dalam diet ramai juga diantara kita yang mengambil makanan tambahan bagi mencukupkan pengambilan protein seharian.

Melalui satu kajian oleh fitnessrxwomen, mereka mempercayai bahawa pengambilan protein oleh kaum wanita sangat signifiken bukan sahaja dengan kesihatan malahan kecantikan. Berikut adalah 10 fakta mengapa protein sangat penting kepada wanita yang mementingkan kesihatan dan kecantikan.

Membantu mengekalkan berat badan ideal

Melebihkan protein di dalam diet serta mengurangkan pengambilan karbohidrat membantu mengurang tisu lemak dalam tubuh. Amalan secara berterusan mampu mengekalkan berat badan ideal.

Membantu mengawal rasa lapar

Mengambil sajian tinggi protein seawal pagi seperti greek yogurt bersama buah-buahan segar akan mengaktifkan hormon untuk bertindak balas menyekat rasa lapar sepanjang hari.

Membuat anda rasa kenyang

Pengambilan makanan berprotein tinggi membantu mengawal selera dan memberi rasa kenyang yang lebih lama berbanding karbohidrat dan lemak.

Protin membantu membakar lebih banyak kalori

Berbanding diet tinggi karbohidrat, diet tinggi protin mencetuskan proses themogenesis yang lebih tinggi. Thermogenesis adalah proses di mana tubuh meningkatkan pengeluaran tenaga dan lebih protein akan memberi isyarat kepada tubuh untuk membakar lebih banyak kalori sebelum, semasa dan selepas makan.

Protein penting untuk penjagaan tulang

Jumlah protein dalam diet harian boleh memberi kesan kepada tahap kalsium dalam badan. Diet rendah protein memberi kesan kepada sistem pencernaan untuk menyerap kalsium dan secara tidak langsung keperluan kalsium badan akan diperolehi dari sistem rangka badan. Apabila ini berlaku, individu akan mengalami kehilangan kepadatan tulang.

Membantu melawan penuaan

Melalui proses penuaan seseorang akan kehilangan jisim otot dan untuk memastikan proses penuaan tidak mengganggu pertumbuhan otot maka pengambilan protein disamping senaman yang teratur amat penting.

Melindungi anda dari stress

Stress bukan sahaja memberi tekanan kepada mental malah turut membuatkan segala sistem dalaman menjadi tidak menentu serta mampu merencatkan hormon. Pengambilan lebih protein dari yang disarankan adalah bagus kerana ianya mampu mengembalikan dan memulihkan sistem tubuh badan.

Bagus untuk kulit

Kulit merupakan anggota badan yang paling terdedah kepada sinaran matahari serta sinaran uv yang boleh merosakkan kulit. Pengambilan diet yang tinggi dengan asid amino serta penggunaan pelindung matahari yang bagus mampu melindungi serta mengurangkan kesan uv. Protin juga penting untuk proses regenerasi sel kulit agar ianya sentiasa terlihat mulus, tegang dan awet muda

Bagus untuk rambut

Rambut adalah mahkota seseorang wanita. Jika inginkan rambut lebat serta sihat maka perlulah mengambil protein yang secukupnya. Diyakini dengan pengambilan protein, masalah kegugurun serta pertumbuhan rambut yang terencat dapat diatasi.

Makan tanpa rasa bersalah kerana ianya SEDAP

Ramai yang merasakan untuk memiliki tubuh yang cantik perlulah mengambil sayur-sayuran dengan jumlah yang banyak dan mengurangkan pengambilan protein serta karbohidrat. Namun begitu, pengambilan protein yang secukupnya melalui diet seimbang amat penting bagi tubuh badan kerana pertumbuhan otot, tulang sehinggalah ke rambut amat memerlukan asid amino. Jadi jangan rasa bersalah hanya kerana anda menikmati hidangan yang mengandungi ikan daging dan sebagainya.

Demikianlah fakta mengapa protin penting kepada wanita yang mementingkan kecantikan. Secara tidak langsung juga, pengambilan protein ini juga mampu meningkatkan tahap kesihatan dan kecergasan seseorang wanita. Oleh itu, makanlah dengan bijak dan bertanggungjawab.