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.
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.
- 21 grams protein powder (whey isolate)
83 kcal, 20 g protein, 0.2 g carbs, 0.2 g sugar, 0.2 fat
- 182 grams egg whites (5 egg whites)
94 kcal, 20 g protein, 1.3 g carbs, 1.3 g sugar, 0.3 g fat
- 87 grams chicken breast
91 kcal, 20 g protein, 0.0 carbs, 0.0 g sugar, 1.3 g fat
- 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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