Do you want to build a strong, fit body? While pushing weights at the gym is key to building muscle and stimulating fat loss, what you eat—specifically protein—should be a priority. The food you place in your body is an exact mirror of your energy outcome. Therefore, if you’re feeling not-so-great, it’s probably because you’ve been consuming junk!
Think of it this way: if your body isn’t supplied with the nutrients it needs for muscle recovery and energy replenishment, are you really getting the most out of your workout? The winning combination is when both diet and exercise are maximized to reach your health goals. Be sure to plan sensible meals that are high in protein and fiber and contain a balance of complete carbohydrates and good fats.
It’s becoming more evident that adults could significantly benefit from eating higher amounts of quality protein, especially when attempting to lose weight.
Protein is a macro nutrient necessary for the proper growth and function of the human body. There is considerable debate over the amount of protein a person needs to consume each day. The RDA (recommended dietary allowance) suggests 0.8gm of protein / body weight (kgs). But a significant debate on the research desk suggests this is too low especially for older adults who could require 1.2kg – 1.8kg of protein per body weight (kg). Eating a diet high in protein leads to more muscle gains and body fat losses when combined with regular high-intensity exercise, a new study suggests.
96% of your body is made from protein and the highest protein source available comes from Whey protein. Protein is used for muscle maintenance and growth. By consuming approx. 30-40gms of protein / meal x 3/day encourages greater muscle protein synthesis and stimulates muscle building at each meal which increases muscle mass over time. Follow these tips to get the most out of your protein:
- Be sure to keep your protein intake to about 1.2-1.8 grams per kilogram of body weight per day.
- Consume 30-45 grams of high-quality protein at each meal, over multiple meals per day in order to evenly space protein servings.
- Use whey protein consistently as a nutritional supplement in the form of a whey-based meal replacement shake or supplement.
In addition to eating protein throughout the day, a key time to take advantage of the body’s muscle building ability is post-workout. After exercise, blood is rushing to your muscles. By consuming whey protein after exercise, it can be quickly absorbed by the small intestine, shuttled into the blood stream, and delivered to muscle tissue. Failing to consume protein after a workout is a missed opportunity to take advantage of all your hard work. When it comes to making the most of protein, the key is to get the right kind, in the right amounts, at the right time.
Protein can be found in a variety of foods. Eggs, chicken, fish, dairy, and beef are all sources of protein.