Protein bars, protein shakes, protein powders, egg whites, meat, meat and more meat... protein galore! Does more protein equal more muscle? If so, we would have beach-ready bodies all year round! Unfortunately it does not quite work that way. As with all other nutrients, it’s about eating a right balance and utilising our body to absorb it, as opposed to overworking our kidneys with expensive urine. Read more...
Why do I need protein?
Proteins have a number of fundamental roles within every cell of the body. It is important for structural support for bones, muscle, skin and tissues; protects our body in immune response and growth and repair; is involved in major metabolic processes such as enzyme regulation, hormone balance, cell-to-cell communication, maintaining fluid balance, and so much more. It is beyond just muscle building than one may be led to believe.
Where do I find protein?
The first food people tend to think of is meat. However, protein is found in a variety of derived animal and plant sources. It is also available in smaller amounts in some fruit and vegetables, nuts and wholegrains. Hence in New Zealand, because we love our bread, it is the next main source of protein in our diet following beef and veal!
What sources of protein are the best, or are they all equal?
Not all protein sources are created equal. Proteins are chains of different amino acids, and each amino acid and their unique combinations in the body have diverse functions. It is important to eat a variety of protein sources for their extra nutrients and health benefits. Limit your intake of processed meat as they can be high in saturated fat and salt. Vegetarians don’t miss out by missing meat. In fact, it is more important to determine what is included in a diet than what is excluded. Soy proteins and Quinoa (pronounced as ‘keen-wa’) are complete proteins. Having a variety of other non-meat protein sources also help decrease your total intake of saturated fats.
How much protein do I need? When do I need more?
Protein requirements can vary according to gender, age, activity level, and various medical conditions that may require higher or lower protein levels than the general population. As a general rule, one palm size and thickness of one finger is one serving size. So guys, yes, having larger palms, generally mean you can have slightly more. But remember, protein is still a source of calories. Excess protein, excess calories, means extra abdominal mass, which unfortunately is will not be the six-pack you’re hoping for.
To build muscle mass, you need the right amount of carbohydrates and protein alongside the right amount of weight training. Otherwise too much protein and not enough training can result in excess nitrogen lost in the urine... very expensive liquid going down the drain, particularly if you’re topping up with protein supplements unnecessarily.
To build muscle mass, you need the right amount of carbohydrates and protein alongside the right amount of weight training. Otherwise too much protein and not enough training can result in excess nitrogen lost in the urine... very expensive liquid going down the drain, particularly if you’re topping up with protein supplements unnecessarily.
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