PROTEIN:
Keep it simple and remember its importance in every meal of your day
Protein is the building block for your meals, without it the body struggles to synthesize lean muscle and burn fat. Protein also raises the thermogenic response within the body, which means a feeling of fullness and increased metabolism. Protein has little to nil effect on blood sugar levels, meaning protein in meals aids in stabilising blood sugar levels.
Protein increases the thermic effect of feeding meaning it requires larger metabolic processes than carbohydrates and fat to be broken down, it travels through different pathways in the body which requires more energy to oxidize= increased metabolic rate, meaning more fat loss.Any lean meat: Best high quality Sources:
- Turkey
- Chicken breast/thigh
- Lean mince
- Beef, steak etc.
- Kangaroo
- Fish (salmon, white fish, tuna, prawns etc) (all seafood!)
- Pork
- Lean bacon
- Lamb
(also include the following in moderation or if you are a vegetarian a few more options)
- Eggs/Egg Whites
- Cottage cheese
Natural no sugar yoghurt
- Ricotta
- Tofu (contains soy not good for females)
- Tempeh (again made from soy bean)
- Protein Powder (Whey hydrolyzed proteins or Raw vegan proteins)
- Lentils, black beans, quinoa, chickpeas, kidney beans
(mainly for vegetarians as they also contain higher carbohydrates but are fantastic natural sources, Proteins from non-heme e.g non animal source contain a different amino acid structure and require them to be combined with other food choices for a complete essential amino acid intake, vegetarian diets may need to keep this in mind but it can be done very easily)
(mainly for vegetarians as they also contain higher carbohydrates but are fantastic natural sources, Proteins from non-heme e.g non animal source contain a different amino acid structure and require them to be combined with other food choices for a complete essential amino acid intake, vegetarian diets may need to keep this in mind but it can be done very easily)
Protein also raises glucagon levels, glucagon is responsible for lowering insulin levels within the body, increased insulin levels promote the body to store fat especially within the abdominal region and are highly raised by consuming high GI carbohydrates and in particular sugars. Protein sources when not consumed with carbohydrates assist in lowering these levels and balancing the body’s blood glucose levels, leading to greater fat metabolism and abs for summer!
Protein has been shown to lower the risk of cardiovascular disease when consumed with a low carbohydrate diet. A diet of increased protein and decreased carbohydrates has been shown to lower LDL cholesterol (bad cholesterol) in the blood and also decrease triglyceride concentrations and increase HDL (good) cholesterol.
Protein makes you stronger! Protein assists in increasing protein turnover in the muscles. Protein turnover is important for improving muscle strength and recovery. All tissues in the body require regular turnover for growth and repair, the balance between protein breakdown and synthesis promotes turnover. Increased consumption of protein means faster muscle breakdown and faster rebuilding of more functional muscle.
All up increased protein can lead to not only fat loss and increased lean muscle mass but also improved overall body composition, improved training, improved muscle recovery and health benefits such as decreased risk of cardiovascular disease and diabetes type 11. Protein may be consumed with every meal 5-6 times a day at an amount established based on your own personal requirements and goals, as everyones bodies are different so seek professional advice.
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