Adequate Protein





Make sure you consume adequate protein during the day. The term protein is derived from the Greek word proteios, meaning "primary or of first importance" This is the foundation block for a healthy diet.

Every tissue in your body is made from protein (ie; muscle, hair, skin, nails). Proteins are the building blocks of muscle tissue and cells. Without it, building muscle and burning fat efficiently would be impossible.

Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! That is huge everyone. If proteinincreases your metabolism, then to burn fat efficiently it is imperative to be consuming an adequate amount of protein.

It also makes the carbohydrates timed released, so you get sustained energy throughout the day.

Nobody should consume more than 3kg of protein per lean body mass. For people who are not as active should consume approx. 1.5kg to 1.8kg per lean muscle mass. Protein should be balanced out in the correct ratio with the other nutrients to best suit your needs or goals in sport or weight loss.

How Much Protein Should I Consume?

At this point in time there will be lots of conjecture and differing thoughts when confronted with the question “How much protein should I consume. I remember one day asking a professional bodybuilder “how much protein do you consume on a normal day?”. And he replied “320grams per day, You've got to eat to grow and you've got to eat to diet. Protein is paramount in all seasons”. He was consuming a ratio of 75% protein, 15% Carbs and 10% good fats.

Now when looking at this example this is not a normal person but a competitive bodybuilder, so although protein requirements are not that high the importance of protein to your diet cannot be understated.

So what is advocated for General Health and Weight Control is a ratio of Protein 40% Carbohydrates 40% and Fats 20% (good fats mostly).

So how do I get this protein in?

Try to get in 1 of the following servings of protein at each meal.

Good Examples of Protein Are:

Eggs (1 yolk to every six eggs): 10 eggs

Chicken breast (cooked, skinless and boneless): 200grams
Turkey (cooked, skinless and boneless): 190grams
Lean (90% lean) red meats, rump or sirloin: 160grams
Tuna (canned or fresh): 185kg tin
100% Whey Concentrate or Isolate Protein Powder: 40g serve
Each serving size approximately equals 40 grams of protein.
An added bonus to consuming adequate protein is that it keeps you fuller for longer and reduces the cravings to splurge out and eat bad food.

In essence, the need for protein in your daily dietary requirements is not only of utmost importance but is almost a must do if you want to lose the fat and reveal your six-pack.



 

 
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