So a lot of you have been reaching out to me wanting to know more about nutrition.
So over the next few posts I’ll be sharing some advice on Protein, Carbs, Fats and Greens.
Today we are going to talk about Protein…….
When you are exercising regularly, you body’s needs can vary on a day to day basis. This is why I don’t think it’s as important to calorie count or stick to certain plans on a daily basis. It’s far more important to understand what you are putting into your body and why.
I like to think of foods as Proteins, Carbs, Fats and Greens, no one food is a single nutrient but tend to have a main nutrient. I would like to give you a rough guide to follow to help you make better choices.
Protein is the foundation of every vital function in the body, so it must be included with every meal. Eating protein isn’t going to bulk you out. Eating adequate amounts of protein will help shape and tone the muscle in your body, lower your body fat and support your metabolic system.
You will include: Lean, complete protein sources.
Like meat, beans, seafood, eggs, full fat dairy, hemp seeds, good quality protein powders.
When do I need? Should be eaten with every meal.
• How much do I need at each meal? Women-size of palm of hand.
Men-2xsize of palm of hand.
• Choose the best quality, leanest protein source you can afford.
Protein is more satiating than carbs or fat, so will help you feel full, plus it’s a vital nutrient to help with supporting, maintain and repairing a healthy body. It can boost your metabolic rate too. Animal proteins are generally complete proteins but some plant based diets can be incomplete so you will need to eat avariety to get your full amino acid needs.
You can supplement your protein needs if finding hard to get your intake with a good quality Protein Powder.
More Info on Protein Powder:
How much Protein does our body actually need?
Well it varies on individual but most active adults could do with consuming about 1 gram of protein per lb/2.2 grams per kg of bodyweight. You want to be ensuring you getting enough protein in your diet to make sure you feel satiated and are allowing your body to repair. Sometimes getting protein in with just food alone can be hard, so I suggest supplementing with a good quality complete protein powder.
My favourites are:
• Good Hemp Gym Shake Chocolate flavour, they do plain, strawberry and chocolate and all are good. Have personally tried all.
• Organifi, Complete Protein in Vanilla or Chocolate. To purchase Organifi products: www.organifishop.com to save 15% off your order type JEMMA15 in voucher code at checkout.
You can get good quality protein powders in all good health shops and even some supermarkets, like Waitrose, these days.
What you to look for when buying protein powder:
You want a good quality, complete protein. That hasn’t been sweetened or have any bad preservatives in.
• Is it a complete protein?
• Is it sweetened? If so what with?
• Any words ending in ‘ose’
• Does it contain anything else-meal replacement, ingredients can spell/pronounce?
• Is it organic?
• Is it a certified product?
If you answered no to any of the above, then I would avoid.
For further advice reach out to me by email: firstname.lastname@example.org and I’ll happily try and help.
Remember Stay Flawsome my friend,
Lots of love
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** DISCLAIMER **
I am not a dietitian or a doctor.
The ideas suggested here, are intended to be used for educational purposes only based on my own personal experiences.
The author ‘Jemma Stevens’ ‘Flawsome Jem’, is not rendering medical advice, nor to diagnose, prescribe or treat, any disease, condition, injury or illness.
It is imperative before beginning any exercise or nutrition programme, that you receive full medical clearance from your GP (doctor/physician).
Flawsome Jem and Jemma Stevens, claim no responsibility for any person or entity, for any liability, loss or damage caused or alleged to be caused as a result of the use, application or interpretation of the materials presented here.
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