PROTEIN

Protein is extremely important for the human body. It is the building block for muscle, and is important for muscle growth and maintenance. Protein helps with weight management as it makes you feel fuller for longer.

For our body to build muscle it must be supplied with protein regularly around 4-5 times a day (this stimulates anabolic growth)

Our body uses 20 different types of amino acids however there are 9 essential amino acids, these are essential as our body cannot make these and therefore these must be consumed through food. The other 11 our body can produce

the 9 essential amino acids are: Histidine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine

The 9 are mainly consumed through animal based products like lean red meats, however these can be easily be consumed through plant based products too. Such as beans/legumes (especially edamame and soy), quinoa, seeds and grains

RECOMMENDED DAILY INTAKE (RDI):

For an average adult the RDI is 0.8-1 gram of protein per body weight in kg

• For pregnancy and lactation the RDI is 1-1.2 grams of protein per body weight in kg

• For adults training heavy loads or aiming to buildmore muscle mass the RDI is 1.5-1.8 grams of protein per body weight in kg

• People ages 70+ or people with an illness or woundalso are all recommended 1.5-1.8 grams of protein per body weight in kg

If you consume protein with carbohydrates, protein will lower the glycemic index of the meal. It will help control the insulin response and control blood sugar levels.

It is good to consume protein with some carbs when trying to build muscle, this is so that the protein is spared for growth and repair and not used for other things such an energy source. As carbohydrates is the bodies preferred source of energy it will be used as energy in recovery.

If you over consume protein it can cause weight gain and aminos are excreted out of the body.

Food is the preferred method of protein consumption, however if you find it hard to consume enough protein in your diet using a natural protein powdered supplement will easily help increase your daily intake.

When I use protein powders I like to use 100% whey isolate or pea protein as these are 2 great natural sources.