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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.

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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.

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#100daysofphysicalfitness

fitnesspic4We will be launching our #100daysofphysicalfitness campaign soon!!   We will be including all aspects of what we do, fitness classes, personal training and more, so there’s plenty of rewards. This challenge will be 100 days of being active and looking after your body and mind. The benefits of physical activity for your mental well-being are widely publicised so I wont need to go into too much detail here. It’s very difficult to motivate yourself especially if you’re a beginner or haven’t been active for a while so with Ronnie Walsh Physical Fitness you will have training partners and goals and a helping hand at every stage. We will have a look at your diet, current exercise program if any, and even look at your daily schedule to make time to train.

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Unlike a diet which can be switched on and off, being active is a way of life whether its hitting the gym, going for a walk or sweating in a fitness class it will soon become a habit that you enjoy and look forward to. Keep an eye on our facebook page and twitter feed for more updates and your chance to win #100daysofphysicalfitness for free!! Ronnie

email – ronnie@physicalfitness.ie for bookings

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