The Protein Guide – What is it and How Much?

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Why do we need protein?

Any sort of training is going to increase the protein requirements of your body. If your body isn’t getting the quality protein it needs this can result in loss of muscle tissue, reduced immune system, drastically slower recovery and a lack of energy. If your personal goal is to gain muscle and increase strength, or even reduce body fat while staying toned and defined then your body will be screaming for extra protein. The better quality the protein the more efficient it will be.

  • Eat quality sources of protein such as whey, chicken, fish & milk.
  • Protein is needed to build lean muscle and aid in fat loss.

Protein is made up of chains of amino acids. Amino Acids are small molecules that act as building blocks for your bodies tissue. Amino acids can be split into 2 different groups, essential and non-essential. The non-essential amino acids can be created from other chemicals found in your body. Essential amino acids can’t be created and the only way to get them is from the food you eat.

Our main source of protein comes from both vegetables and animals.

Animal sources such as meat,eggs and milk provide what we call “complete protein” In short this means that the contain all of the essential amino acids we need from a meal. On the other hand vegetable sources can be rather low on or missing certain essential amino acids. Because different vegetables lack different amino acids, by combining them and eating a variety of foods you can get all the essential amino acids you need throughout the day. Some vegetable sources do actually contain a fair amount of protein, namely beats and nuts.

RDA

The Recommended Daily Allowance of protein is 0.36g of protein per pound of body weight. However if you are training regularly or trying to gain lean muscle through exercise then the widely accepted amount based on multiple studies is that 0.82g protein per lb of body weight is more than enough and no additional benefits were actually seen when consuming 0.64g per lb.

To keep things simple and include a pretty sizable buffer we suggest 1g of protein per lb of body mass.

For example if you weigh 170lb then you set your protein intake at 170 grams per day – Nice and simple!

The Basics

Healthy Living – The Diet

  • Be sure to eat 5 to 6 balanced meals per day.
  • Eat a good amount of fresh fruit and vegetables that are high in anti-oxidants.
  • Consume at least 3 grams of Omega 3 fatty acids per day.
  • Drink a minimum of 1.5litres of water per day.
  • Make sure you get enough protein throughout the day, especially on weight/training days in the form of meat, fish,a protein shake and protein bars.
  • Where possible avoid excess alcohol ( enjoy it, just in moderation ).
  • Cut back on sugary snacks and foods containing dextrose, maltodextrin and glucose syrup.
  • Do not eat red meat more than 1 or 2 times a week.
  • Suppliment your diet with multivitamins.

Healthy Body – The Training

  • Be active for at least 20 minutes per day, walking, running, weight lifting and any other cardio all counts.
  • Lift weights to increase muscle mass and stregnth.
  • Participate in cardiovascular exercises to aid fat loss and maintain a healthy heart.

Training for muscle size

  • Do not train each body part more than twice a week to ensure you get enough rest
  • Try to do 3 sessions of non-impact cardio a week, if possible on a stationary bike.  Keep your workouts to 30mins or less and stick to medium intensity to ensure fat loss.
  • Always include compound movements such as Bench Press, Squats,  Barbell Rows, Dead Lifts. These work the large muscle groups and stimulate as much fibres as possible.
  • Keep workouts under 45 min when lifting weights, if you train too long you will overrun your peak testosterone and you may burn yourself out.
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