Protein explained!

Proteins are made up of amino acids which are combined together in a variety of ways.

There are 20 naturally occurring amino acids. The body can manufacture many of these, however, there are eight essential amino acids that can only be provided by eating food containing them. Every cell in the body is partially composed of proteins, which are subject to continuous wear and replacement.

Muscles need protein to help them grow and rebuild from intense workouts. Without enough you may as well kiss muscle growth goodbye.

Aim to consume between 1.4g and 1.8g per kilo of body weight per day. So if you weigh 70kg, you would need between 98g and 126g per day.

FOOD SOURCES

Chicken and turkey breast, fish, lean red meat, eggs, low fat dairy products and powders provide complete proteins, including the 8 essential amino acids muscles need to grow.

Other sources include tofu and soya products as well as Quorn, beans, lentils, nuts and cereals. These are small amounts of the essentials aminos but, combining two or more increases the value.




AT THE SUPERMARKET - WHAT TO BUY

Since what you are aiming for is building a layer of fat burning muscle we must feed it well as well as training it. Feeding it means giving it quality lean protein. We can chose to swap animal proteins for vegetable proteins which are lower in fat. The healthy option would be..... beans!!! Yes, you did read right, that was beans. They are low-fat and very high quality source. Try legumes, soybeans, chickpeas, lentils, white beans, black beans, kidney beans, black eyed peas, pinto, fava, lima and romano beans. Choosing this option of healthier eating may not be for you and you want to get your protein from animal sources. Well just choose the extra lean cuts of meat and ground meat.

Try to buy 'value packs' where you can to save money. The portion the food at home and freeze for later use. If you can buy in portion sizes do it, it will save on time.

Chicken breast and turkey breast, pork and beef tenderloin are the leanest cuts of meat. Salmon, halibut, cod, mackeral, water packed tuna and sole are great sources of lean fish. This source is easily digestible. Also fish contains essential omega-3 fatty acids.

Eggs, the perfect source. They are versatile and inexpensive. Although go easy on the yolks as they contain cholesterol. Egg whites can be eaten every day and in countless ways.