Protein..the good stuff

Protein....the good stuff

Whey Protein

Proteins are the building blocks for the body as we all know, helps build muscle and helps with recovery for muscles after training.There are good proteins
and then there are the useless proteins that serve nothing better than to increase the gas release from our nether regions.

Tuna Steaks

Good proteins



1.       Eggs ( high biological value protein )

2.       Fish – such as tuna, and salmon( very high in lean protein and natural good fats )

3.       Chicken breasts ( very lean protein and very cheap )

4.       Lean steak ( lean steak meaning cut off the fat, and also high in protein )

5.       Milk ( whether being whole or skimmed milk )

6.       Whey protein ( high biological value protein )

The higher the biological value of protein the better the protein and the ability to absorb into your system quicker which is ideal for after training.

Incorporating into your diet

To little protein can have a really negative affect on your muscles, and to much protein...well it will basically be wasted down the toilet bowl so getting the right amount of protein is ideal.

For example: if you weigh 80kg you should aim for about 2 – 2.5grams per kg of body weight, so lets say we working on 2grams per kg of body weight you will then be grazing about 160grams of protein.

Again as mentioned before in my posting about carbohydrates your protein intake should also be consumed at the correct time with most of the protein intake at pre and post workout intervals.

So lets take 160grams ( 80kg x 2grams of protein ) you will then place 30g at breakfast, 25 grams at your mid morning meal, and 25grams at lunch time, 25 grams at your mid afternoon meal which could also be your pre workout meal, 35 grams as your post workout, and 20grams at your dinner. You will see most of your protein is placed after breakfast and post workout where it will be needed the most.

And try sticking to protein i mentioned before,  if you decide to replace whole meals with meal replacement shakes try to find a shake that has the same protein content as in your meals, and make sure that you check the label on the container to see that most of the protein is whey protein and not inferior protein such as soy.  Why spend money on meal replacements if you are going to consume rubbish protein.