A lot of people always ask me "why is protein important?" The answer is the same every time! Protein is the building block of the body and without protein we cannot repair our cells, muscles or tissue. The reason people who exercise regularly and workout at the gym consume large amounts of protein is so that their body can recover faster and build new muscle mass.
Protein to lose weight: A high protein diet can aid in fat loss for several reasons. Because protein rich foods leave you feeling fuller for longer you are less likely to snack on fatty or sugary foods in between meals.
This regime was made popular with the controversial Atkins diet. However unlike the Atkins diet you should still be eating healthy lean meats such as chicken breast and turkey breast and do NOT completely cut out carbohydrates! By consuming a few carbohydrates your body will still have the energy it needs to function and work as it should.
Protein to build muscle: When consuming protein to build muscle the guideline amount you should be consuming roughly 1.2-1.5g of protein per lb. of body mass. So for example if you weigh 175lbs and want to gain lean mass the minimum amount of protein you should be consuming each day is 210g. Now getting this much protein from only solid foods can be a challenge, your diet will need to include a lot of the following:
Fish (Tuna is a good source) Milk Chicken breast Turkey breast Nuts and seeds
As discussed above in the losing weight section the carbohydrates you eat should be clean and non fatty foods such as wholemeal pasta, wholemeal rice, potatoes and fruit and veg.
The best way to get enough nutrients is by splitting your meals down in to 6 smaller portions each day. Try to start and end the day with a good helping of complex carbohydrates and a generous portion of protein. Clean carbohydrates are full of wholegrain and whole wheat such as Weetabix, sweet potatoes, vegetables.
Eating this much in one day will be a challenge at first and you will need to split your meals down in to 6 smaller portions per day and try to have a good amount of protein and carbs with each while keeping fat to a minimal.
Consuming this much protein per day may be a hard task at first so supplements such as protein shakes or protein bars may be essential in you consuming your daily targeted amount.
Protein to lose weight: A high protein diet can aid in fat loss for several reasons. Because protein rich foods leave you feeling fuller for longer you are less likely to snack on fatty or sugary foods in between meals.
This regime was made popular with the controversial Atkins diet. However unlike the Atkins diet you should still be eating healthy lean meats such as chicken breast and turkey breast and do NOT completely cut out carbohydrates! By consuming a few carbohydrates your body will still have the energy it needs to function and work as it should.
Protein to build muscle: When consuming protein to build muscle the guideline amount you should be consuming roughly 1.2-1.5g of protein per lb. of body mass. So for example if you weigh 175lbs and want to gain lean mass the minimum amount of protein you should be consuming each day is 210g. Now getting this much protein from only solid foods can be a challenge, your diet will need to include a lot of the following:
Fish (Tuna is a good source) Milk Chicken breast Turkey breast Nuts and seeds
As discussed above in the losing weight section the carbohydrates you eat should be clean and non fatty foods such as wholemeal pasta, wholemeal rice, potatoes and fruit and veg.
The best way to get enough nutrients is by splitting your meals down in to 6 smaller portions each day. Try to start and end the day with a good helping of complex carbohydrates and a generous portion of protein. Clean carbohydrates are full of wholegrain and whole wheat such as Weetabix, sweet potatoes, vegetables.
Eating this much in one day will be a challenge at first and you will need to split your meals down in to 6 smaller portions per day and try to have a good amount of protein and carbs with each while keeping fat to a minimal.
Consuming this much protein per day may be a hard task at first so supplements such as protein shakes or protein bars may be essential in you consuming your daily targeted amount.
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Interested in reading more about protein and the benefits then read our other aticle on high protein diets.
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