Eating Protein Effectively
Getting an adequate amount of protein is a great way to speed up metabolic rate and support weight loss efforts.
Protein is found in both animal and plant foods. Animal sources include meat, fish, chicken, eggs, milk, cheese and yoghurt. Plant sources include soy protein (soy beans, soy milk, tofu), grains (quinoa, oats, barley), nuts and pulses (dried beans, peas and lentils).
All animal foods, as well as two plant sources (soy protein and quinoa) provide all of the essential amino acids the body needs. The other plant-based sources of protein lack one or more of the amino acids. So it’s not enough to get an adequate quantity of protein, quality and variety is also important. When choosing protein-rich foods pay attention to what comes along with the protein. Vegetable sources of protein offer healthy fibre, vitamins and minerals. The best animal protein choices are fish, skinless chicken, eggs, dairy and lean cuts of red meat. Processed meats (such as bacon, sausages and ham) and fast foods are low quality sources of protein and need to go onto your treat tally for the day. It is ideal to get protein from “whole foods” but a good quality protein shake is a great snack and easy to have on the go, particularly straight after a workout or late afternoon when blood sugar is dipping.
I am often asked about the dangers of too much protein. Protein has been unfairly blamed for a number of health problems. Certainly a diet high in animal-based protein (saturated fat) and low in plant-based protein (fibre and antioxidants) can cause problems with digestive health and increase the risk of heart disease, type 2 diabetes and some cancers. And anyone with renal disease needs to monitor protein intake carefully to avoid kidney damage. But for the general population using resistance training for health and weight management, a protein level of 1 to 2 grams per kilo of body weight poses no risk. Don’t forget to keep up your water too.
It is ideal to spread protein into small serves often. Start at breakfast time to replenish your stores for muscle tissue, kickstart your metabolism and regulate your appetite for a successful healthy day.
Protein is found in both animal and plant foods. Animal sources include meat, fish, chicken, eggs, milk, cheese and yoghurt. Plant sources include soy protein (soy beans, soy milk, tofu), grains (quinoa, oats, barley), nuts and pulses (dried beans, peas and lentils).
All animal foods, as well as two plant sources (soy protein and quinoa) provide all of the essential amino acids the body needs. The other plant-based sources of protein lack one or more of the amino acids. So it’s not enough to get an adequate quantity of protein, quality and variety is also important. When choosing protein-rich foods pay attention to what comes along with the protein. Vegetable sources of protein offer healthy fibre, vitamins and minerals. The best animal protein choices are fish, skinless chicken, eggs, dairy and lean cuts of red meat. Processed meats (such as bacon, sausages and ham) and fast foods are low quality sources of protein and need to go onto your treat tally for the day. It is ideal to get protein from “whole foods” but a good quality protein shake is a great snack and easy to have on the go, particularly straight after a workout or late afternoon when blood sugar is dipping.
I am often asked about the dangers of too much protein. Protein has been unfairly blamed for a number of health problems. Certainly a diet high in animal-based protein (saturated fat) and low in plant-based protein (fibre and antioxidants) can cause problems with digestive health and increase the risk of heart disease, type 2 diabetes and some cancers. And anyone with renal disease needs to monitor protein intake carefully to avoid kidney damage. But for the general population using resistance training for health and weight management, a protein level of 1 to 2 grams per kilo of body weight poses no risk. Don’t forget to keep up your water too.
It is ideal to spread protein into small serves often. Start at breakfast time to replenish your stores for muscle tissue, kickstart your metabolism and regulate your appetite for a successful healthy day.