Protein is a very important nutrient and is often overlooked. If you’re an active person and undergo regular exercise then consuming a high protein diet is essential for your body to repair the broken down muscles and tissue. With protein being the building block of the body it really is vital you have this nutrient as a staple part of your diet.
Protein for Weight Loss: High protein diets are a good way to strip off fat but keep muscle mass. If you are dieting to ‘tone up’ then this is the way to do it, you will cut away the fat leaving the muscle behind. Some conventional diets can result in unhealthy muscle loss.
An extreme example of this is the Atkins diet, although I would not recommend eating only meat the principle is still there. Carbohydrates should stay in your diet just eat less fast acting carbs and switch to wholegrain and whole wheat.
Protein to build muscle: If you are consuming protein to gain muscle then the rule you should be following is 1.2-1.5g of protein per lb. of bodyweight. In example, if you weigh 165 pounds and want to build muscle then you should be getting at least 198g of protein per day. Getting this much protein from food can be a bit of a nightmare so your diet should be filled with protein enriched foods such as:
Fish (Tuna is a good source) Milk Chicken breast Turkey breast Nuts and seeds
As well as protein rich foods you should be eating clean carbohydrates and plenty of fruit and veg.
The best way to get enough nutrients is by splitting your meals down in to 6 smaller portions each day. Try to start and end the day with a good helping of complex carbohydrates and a generous portion of protein. Clean carbohydrates are full of wholegrain and whole wheat such as Weetabix, sweet potatoes, vegetables.
At first it may take a while to adapt to eating 6 small meals per day but nutritionally this is much better for your training and will keep you fuelled and give your body the best chance to gain weight and build lean muscle.
Things like tea and coffee are still ok to drink just use skimmed milk instead of full fat. Supplements such as protein powder and protein shakes can help you to reach your daily target of protein.
For more information onprotein and the benefits then you may find our other article useful on high protein diets.