Are You Getting Enough Protein?
What does protein actually do?
Protein is made up of amino acids. Our body produces some amino acids but the rest is needed from our dietary intake.
Carbohydrates & Fats
A lot of people focus on fat and carbohydrate intake to make a change to their body composition but as long as minimum requirements are met, carbs and fats are actually interchangable and don’t matter that much when it comes to weight loss (2).
I know a lot of people think that keto is king when it comes to weight loss, but it’s difficult to adhere to and tends to be a short-term fix. Personalised nutritional programming has a far greater affect on weight loss than ketogenic dieting, even if it shows initial results (3).
So if you think carbs are the devil or that fat makes you fat, think again!
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What's the recommended intake?
What's the optimal intake?
How to implement this!
For muscle definition or toning, consume a meal or snack containing 20-40g protein every 3-4 hours. This could be supplemented with a shake if you’re finding it difficult!
For weight loss, I’d suggest a similar approach but you don’t have to worry too much about the frequency of protein consumption, particularly if you’re doing intermittent fasting.
But, I would still focus on getting enough protein in when you do eat, and it is easier when you spread it out throughout the day.
- Protein should be your key focus when it comes to macronutrients.
- Increased intake is beneficial for weight loss and muscle gain.
- More protein does not mean more muscle – you have to train a lot for that!
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1 – Wu G. Amino acids: metabolism, functions, and nutrition. Amino Acids. 2009 May
2 – Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, Desai M, King AC. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018 Feb
3 – Vranceanu M, Pickering C, Filip L, Pralea IE, Sundaram S, Al-Saleh A, Popa DS, Grimaldi KA. A comparison of a ketogenic diet with a LowGI/nutrigenetic diet over 6 months for weight loss and 18-month follow-up. BMC Nutr. 2020 Sep
4 – Deer RR, Volpi E. Protein intake and muscle function in older adults. Curr Opin Clin Nutr Metab Care. 2015 May
5 – Wolfe RR. The role of dietary protein in optimizing muscle mass, function and health outcomes in older individuals. Br J Nutr. 2012 Aug