Category Archives: Blog

how-much-protein-absorption-at-each-meal-yt

Protein: Too Much, Too Late?

how-much-protein-absorption-at-each-meal-yt

With the popular wave of health and fitness continuing to sweep the nation we are hearing more and more conflicting reports of whats healthy and whats not. It can get quite confusing for people. The experts and researchers have been investigating proteins role in our diets for years. In a recent study  the focus was on quantity and timing. The results showed that generally we eat too much protein late in the evening and not enough at breakfast. (Mamerow et al.2014)

Most of our breakfasts are low protein or for many others no breakfast is eaten after a 10 hour fast at all. And there is increasing evidence of a casual link between breakfast skipping and obesity. (Ma et al,2013). In The Evening we tend to load our plates with protein rich foods. This unbalanced intake doesn’t quite give the hardworking muscles what they need., nor does it do the job of helping curb appetite throughout the day. Unlike with fat or carbohydrate, the body has limited capacity to store excess dietary protein/ amino acids from a single meal and use them to stimulate muscles at a later time. In other words your large salmon dinner is probably not gonna influence muscle growth at lunch tomorrow.

breakfast-egg-tomato_gal

Ideally we should be aiming for a balanced intake throughout the day starting with breakfast. Aiming for about 20g of protein per meal would be a good starting point. If your keeping with our portion size guide then you’ll know how much is one portion of protein.  A recent study showed that clients eating 35g of protein at breakfast over a 12 week period ate 400 less calories on average over the course of the day.

 

I’ll follow this post up with a list of foods containing 20g grams of protein but for now here’s 4 very common easy accessible sources of 20g of protein.

  1. 21 grams protein powder (whey isolate)
    83 kcal, 20 g protein, 0.2 g carbs, 0.2 g sugar, 0.2 fat
  2. 182 grams egg whites (5 egg whites)
    94 kcal, 20 g protein, 1.3 g carbs, 1.3 g sugar, 0.3 g fat
  3. 87 grams chicken breast
    91 kcal, 20 g protein, 0.0 carbs, 0.0 g sugar, 1.3 g fat
  4. 80 grams canned tuna (packed in water)
    84 kcal, 20 g protein, 0.0 g carbs, 0.0 g sugar, 0.4 fat

Our SPARK Fitness Program covers all of this in detail with each client.

Sign up for our newsletter here

Download our app  Available in either the App Store or Android Marketplace.
Contact Ronnie@physicalfitness.ie or call 0830042760 now.

coconut pancake and blueberries

Coconut Pancakes

coconut pancake and blueberriesAs most of you know that my favourite flavour is coconut! So I’ve dug this delicious recipe out for pancake Tuesday. Continue reading

New PhysicalFitness.ie App is now live

imageimageWhat an amazing couple of months its been for RWPF. We’ve raised an outstanding amount of money for charities including Special Olympics Ireland and Snowflakes autism support. All of which is down to the hard work of you, the members of Physical Fitness.ie.image

We really do have a fantastic community and close fitness family spirit. Which I hope will continue to grow and grow over the coming years. This week has seen a huge addition to the future of RWPF with our Teen Fitness classes filling up each week. Its safe to say that the strong fitness tradition of east Meath is alive and well.
fitnesspic4

As the summer months continue to keep you parents busy its an opportunity for new clients to come and try out classes that have been sold out since the new year. But don’t worry we’ve been rolling out new classes each month and now have over 10 classes per week to choose from and more day classes coming in September, so your spaces are safe!

You can now book your space early each week using our shiny new app. Just click on the links to download each app. available for Apple and Android devices. Once you download it and register your details you’ll have access to the variety of classes and courses before anyone else. You can book premium personal training spaces that are usually sold out in minutes. Retain your class spaces and shop in our new online store. You’ll also have access to new meal plans and nutritional advice. So don’t delay and download it for free today. New content will be added daily.