Whatever your health, fitness or body goal may be, there is one thing that everyone will have in common. The consumption of good quality protein is a must!
Protein is an essential nutrient for the healthy development of the human body. Its primary function is to act as building block, helping us to grow and repair body tissues – although it is involved in many other processes too.
Protein is one of the three macronutrients that make up the bulk of our diets (the other two being fat and carbohydrate) and is made up of small compounds called amino acids – all of which have differing roles in keeping us fit and healthy.
If your goal is to alter your body shape (through either fat loss or bodybuilding) it’s important to know how many calories you are consuming from protein - each gram of protein contains 4 calories.
At MyPTStudio we recommend eating between 0.8 – 1.6g of protein per kg of body weight, the exact amount required will depend on your individual goals and lifestyles. To find out how much protein you should be eating, book in for a free health assessment with one of our expert trainers.
Protein has a satiating affect, meaning that it will keep you fuller for longer as well as help to keep your blood sugar levels stable – vital for warding off hunger pangs and sweet cravings! If your aim is to lose weight or build muscle and lean tissue, protein rich meals need to feature heavily in your plan. Ideally, you want to spread your intake out throughout the day so that your energy levels are maintained rather than dipping up and down. For example, you may wish to include 30g protein at breakfast, lunch and dinner and then have two snacks mid-morning and afternoon that contain 15g of protein each. There are apps available to help you keep track of your protein intake more easily.
Before resorting to supplements such as protein powders and bars which can often be full of sugar and additives, try to include whole food sources wherever possible. Good sources of protein are meat, fish, eggs, dairy, quinoa, beans and pulses, lentils, tofu, quorn and tempeh.