I have decided that it would be easier if I could pop my blog in here on what I teach clients when I have nothing new and exciting to report :) Trying to not have to rewrite things in 4 different places LOL Copy and paste from FB page to Blog to SP. So...today's was about Protein. :)
Try focusing on protein. When I am going through my clients food journals/trackers, it's the common macronutrient that they aren't getting enough of. 100g per day minimum is what I have them aim for. (for this side of the globe that is nutritional grams not weight. For instance: a 113g Chicken Breast by weight has about 24g nutritionally)
When it comes to building/preserving muscle, it's not necessarily about how much protein you get, but more importantly consuming a STEADY stream of protein throughout the day. Aim for at least 20g of protein per meal, every 3 hours. This will help your muscles from breaking down.
And if that sounds like crazy talk...this should excite you...Besides it's muscle-building potential, protein also burns up to 30% of it's calories thermogenically!) Thermogenisis describes the energy used to consume (bite, chew, swallow) and process (digest, transport, metabolize, store, etc) food. Processing protein requires the greatest energy expenditure, with estimates reaching as high as 30% through digestion. So for example: if you eat 1000 calories of protein (250g), 300 of those calories will burn off naturally - without doing anything! BUT remember to aim for LEAN protein as FAT is a whole 'nother story.
What are Lean protein ideas?
White meat on chicken and turkey, White flesh fish, CalciTrim/Skim Milk, Protein Powders (various kinds), Legumes, Low/no fat cheese (cottage cheese is low cal and high protein), dairy, yoghurt, egg whites! etc, ...read your labels!!! You'd be surprised what has a good amount of protein that doesn't graze in a pasture!
If you'd like to check out my FB page you can do so here: https://www.facebook.com
And my website/blog (where I still recommend and plug Sparkpeople because I believe in it!) www.Morph-Assist.blogspo
Have a great weekend!!!