Optimising your protein intake

Transcription

1 Many people get their wrong! Overdo protein and you ve got excess calories to deal with. Underdo protein and you can lose metabolically active muscle mass. In this FREE REPORT I ll show you how to get your spot-on so you maximise your results and metabolic fitness. Dietary protein is an essential part of your nutrient-rich diet. Protein foods are a rich source of essential amino acids, iron, zinc and vitamin B12. Our bodies need protein to repair cells and grow muscles. Protein & training = more calorie burning! Every kilogram of muscle on your body burns 10 calories every day. Add just 5kg of muscle (or prevent this muscle loss with age) and you ll enjoy the equivalent 5 kg in total fat burned over a year! Muscle is metabolically active and burns calories for you 24 hours a day, 7 days a week. That s why making muscle makes good sense for successful weight management. But protein alone won t do it. You need to combine your correct with resistance training, which is the stimulus to grow lean muscle mass. Optimising protein quality, quantity & timing means; (1) getting the right quality of protein, (2) the right amount of protein and (3) the timing of correct for your body and fitness needs. Here s my advice on each of these factors. Correct protein quality Protein is made up of 20 different amino acids, nine of which are essential and required from your diet. Foods that are good quality protein are called a complete protein and have a high biological availability because they contain all essential amino acids. All animal proteins are complete proteins. Non-animal proteins are called incomplete proteins because they don t contain one or more essential amino acids. FREE REPORT - Matt O Neill & SmartShape.com.au 2014

2 Here are some of the best sources of protein with MJ Protein Exchanges shown: 1 Protein 1 Protein 1 Protein 1 Dairy ½ Protein ½ Protein 120g red meat 120g chicken 135g lean 400mL skim milk 30g powder 1 egg 25g protein 25g protein 25g protein 10g protein 10g protein 5g protein 1.9g leucine 1.9g leucine 2.1g leucine 1.3g leucine 0.9g leucine 0.5g leucine One particular essential amino acid, called leucine is crucial for muscle growth without enough of it, your results may be less than expected. Leucine is one of three branched-chain amino acids (BCAA) that supercharge muscle release repair and growth. Leucine is found in most protein-rich animal foods and in dairy foods, often making up 10% of total protein. Eating animal foods high in leucine and low in fat, has been shown to enhance fat loss, muscle gain and also lower blood sugar levels. Correct protein quantity Your daily protein needs are related to your body weight, so are recommended as grams per kilogram of body weight per day (g/kg/day). Traditionally, it was thought that only athletes needed more protein, but now athletes and anyone on a weight loss or gain diet will need more than the general recommendations. Here are the target recommendations for different people: RDI Weight Loss Endurance Strength 0.8g / kg / day 1.0g / kg / day g / kg / day g / kg / day Not surprisingly, strength athletes need most. Endurance athletes need protein too, mainly to protect against muscle loss from heavy aerobic training loads and for muscle recovery. For weight management, a minimum of 1g/kg/day is needed to protect against muscle loss of restricted calorie diets. To reshape your body by gaining muscle FREE REPORT - Matt O Neill & SmartShape.com.au 2014

3 and losing fat, you should aim for between 1-1.5g / kg / day of protein, ideally with 5-10g / day of the critical amino acid, leucine. A maximum of 2g / kg /day will be more than enough protein for you. Any more protein and you ll risk excess calories or unbalancing your diet, none of which will achieve optimum results. Correct protein timing Timing when you ingest (eat or drink) protein can be just as important as the total protein you eat, especially if you are putting in greater training efforts and have a clear body-shaping goal. As a guide, for exercise sessions of at least 30 minutes at an effort level of at least 70% of your maximum workout capacity, consume the following within 30 minutes after training: 10g protein + 20g high glycaemic index (GI) carbohydrate. Including 2.5g of leucine. These amounts are for a 60-70kg person double the targets if you weigh 120kg. Consuming the same dose of protein and carbohydrate within 1-2 hours before an exhaustive workout may provide small additional benefits if you are tending towards the elite level of training. Here are the protein and carb contents of good post-work foods and drinks: Food Protein Carb Food Protein Carb Low fat yoghurt & fruit, 200g PowerBar Ride Chocolate, 55g Sanitarium Up&Go Vanilla Ice, 350mL Sustagen Dutch Chocolate, 250mL 10.8g 26.5g Sanitarium Energize, 350mL 10.4g 22.5g Low fat custard, 1 cup 12.3g 38.5g Oak Chocolate milk, 300mL 12.5g 41.2g Special K, 1 cup & skim milk, 250mL 24.2g 34.3g 9.4g 36.7g 9.9g 33g 18.1g 38.5g FREE REPORT - Matt O Neill & SmartShape.com.au 2014

4 Do I need to take protein supplements? Heavy training and a hectic schedule can make protein supplements a serious consideration. But before you get sucked into the many miraculous marketing claims for protein powders and potions, answer these questions: Do I struggle to meet my protein targets from food alone? If yes, and you are already eating a nutrient-rich diet including all food groups, then you may find it useful to add a protein supplement. As a general rule, limit protein from supplements to one serve per day unless you are lean and looking to gain muscle. Do you find it hard to eat wholefood protein within 30 minutes after a heavy workout? If yes, try a convenient protein supplement like a tetra pack drink. What to look for in a protein supplement The defining ingredients in most protein powders and drinks are whey and casein protein, both extracted from dairy milk. Whey protein Known as fast acting protein because it is absorbed quickly, whey is a complete protein that is high in leucine (15% leucine). The amino acids get into muscles quickly to initiate muscle rebuilding. Casein protein Slowly absorbed for a steady delivery of amino acids as recovery progresses. The best protein supplement will combine whey and casein for rapid and sustained benefits. The only other ingredient really worth paying for in a protein supplement is creatine, which can enhance muscle recovery during short bouts of high-intensity exercise (as long as you take it regularly). Almost everything else you ll read on the label is marketing hype. FREE REPORT - Matt O Neill & SmartShape.com.au 2014

5 Protein optimisation helps you achieve better results from fitness. Now, based on the information in this report, it may be time to audit your protein intake to ensure you are: Getting the right quality of protein. Getting enough protein to maintain and build muscle mass. Timing your intake of protein correctly. Not wasting money on expensive supplements that blow out your calories. For more information about protein and nutrition, including how to enrol in an online Nutrition Course or to become a Nutrition Coach, go to: SmartShape Centre for Weight Management To get your own Dietitian-designed nutrition plan, go to: Matt O Neill s powerful nutrition system By Matt O Neill, Dietitian and Director, SmartShape Centre for Weight Management Like on Facebook Follow on Twitter Disclaimer: The nutrition information in this document is general in nature and not meant to replace advice provided by your Doctor. Always check with your Doctor before taking dietary supplements. FREE REPORT - Matt O Neill & SmartShape.com.au 2014