We should be eating DOUBLE the amount of protein we are, claims a dietician.
Professor Stuart Phillips, an expert in muscle growth from McMaster University in Canada, says the current guidelines are outdated.
Most food organisations suggest protein should be 10% to 35% of your calories, so around 84g per day.
This is around the equivalent of one medium-sized chicken breast, but Professor Phillips says it should be double this!
In fact, Professor Phillips recommends eating at least 1.2g of protein per kg of body weight daily.
“For 20-plus years, I’ve been saying that the recommended dietary allowance of protein is insufficient,” he told BBC Radio 4 show The Food Programme.
“Recommendations are based on studies done a long time ago, and now we have much more accurate ways of measuring and determining protein intake.”
Protein helps to build and repair muscle growth, increase energy, regulate hormones, among many other things.
Having protein incorporated into your meal plans is pivotal for shredding fat!
Protein is an essential macronutrient that we basically cannot live without and can be incorporated into many meals.
When thinking about weight loss, we pretty much know by now that we should be eating protein with every meal. Protein helps to keep us full as it stays in the stomach longer compared with carbohydrates.
Quality protein also helps you sustain muscle during weight loss, improve muscle fitness, immunity, and antioxidant function, build HDL (good) cholesterol and enhance insulin and leptin function – all of which contribute toward optimal weight management efforts over time.
When we think of protein, we automatically think of large cuts of beef or chicken. But you can actually get just as much protein from plants, such as edamame beans, nuts, peanut butter, tofu soya beans and lentils, as well as eggs and dairy.
We all know about having at least 5 portions of fruit and vegetables, but did you know you should be aiming for around 50 grams of protein per day?
You’ve probably heard about being iron or vitamin D deficient, but you could also be protein-deficient. If you suffer from a lack of protein, you could lose muscle mass.
Other symptoms include the reduction of red blood cell production as well as joint pain.
If you are protein deficient, you may notice it in your nails and hair, as these parts of the body are made up largely of protein. In the worst cases, people who are lacking in protein may find their hair starts falling out.
On the flip side, eating too much protein can cause stress on the liver and kidneys because they have to work harder to break down the extra protein.
By eating small amounts of protein at every meal, you’ll actually feel fuller for longer. In fact, the body takes longer to break down protein than it does carbohydrates.
It will also help you curb those pesky cravings!
This is why we think of bodybuilders bulking up on beef! With the right exercise and a balanced diet, protein is the building block in helping muscles grow.
Cataracts are caused by the breakdown of proteins in the lenses of the eyes. People who follow a healthy diet full of fruits, wholegrain and high in protein may have a decreased risk of developing cataracts.
Researchers have found that women who get most of their protein from plant-based sources are less likely to experience ovulation problems. This may be due to the lower levels of hormones in meat.
Feeling distracted? Try upping your protein. Your brain needs a steady supply of amino acids, which are found in all protein-rich food.
The Protein collection is for busy mums who want to increase their protein intake. The pack includes Protein Powder, Snack Bars and Protein balls.
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