Protein Rich Foods
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.
An extreme example of a high protein diet is the infamous Atkins diet. We would not recommend following the Atkins diet but eating lean meats such as chicken, turkey breast and fish paired with complex carbohydrates such as grains and wheat.
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 well as protein rich foods you should be eating clean carbohydrates and plenty of fruit and veg.
This could mean splitting your daily food intake down into 6 smaller portions per day and having a small amount of carbohydrates for breakfast and then again in the middle of the day. The best carbohydrates to eat on a diet like this are things like wholemeal pasta, shredded wheat, Weetabix, wholemeal rice, sweet potatoes, boiled potatoes etc.
Getting used to eating all this food in one day could take a while but 6 meals will provide you with a steady stream of nutrients and a perfect base to gain muscle.
If you struggle with your daily protein targets then supplement your diet with protein shakes or protein bars to get an extra boost of protein.
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