Protein- from trainer Max' suggestions

protein:

Every meal should contain some protein, ideally an animal-based form (beef, fish, chicken, pork, or eggs). There are several very solid reasons for the emphasis on protein, and this carries over to everyone, not just athletes.

THERMIC EFFECT OF FOOD (TEF)

Protein is a very costly macronutrient for the body to metabolize. Your body actually burns calories to digest protein. Therefore, from a fat-loss perspective, it makes sense to include protein with every meal.

REPAIRING SKELETAL MUSCLE AND TISSUE

The volume and intensity of training damage the body’s muscles and tendons. Protein plays a major role in repairing that damage.

ADDITION OF LEAN BODY MASS (LBM)

Resistance training tears down the body’s muscles so, it’s important to provide your body with the nutrition and food to rebuild itself. Contrary to popular belief, a high-protein diet will NOT create big, bulky muscles in women. Females simply do not possess the testosterone and hormones responsible for bulking up like males. Instead, high- protein diets help women to achieve a slender, long, and lean body.

SATIETY

Satiety is how satisfied your brain becomes after eating food Eating is completely driven by your hormones. Fat, carbohydrates, and protein all affect hormonal secretion differently,

But when it comes to satiety, protein is king. A little protein goes a long way in keeping your brain satisfied.

FAT STORAGE/FAT RELEASE

Without getting too complicated, it’s important for you to understand two hormones: insulin and glucagon. Together, these two hormones regulate blood sugar. Insulin is the master “fat- storage” hormone. Animal-based sources of protein are very dense with amino acids and create a greater secretion of glucagon, the “fat- release” hormone. When it comes to losing fat, you want the “fat-release” hormone, so it’s better to eat animal- based protein, which is also the best source of complete protein. 

DISPLACEMENT OF CARBOHYDRATE RATIO

Typically, if you eat a lot of protein, your carbohydrate intake will be low. When this ratio is dominated by animal- based protein, fats naturally fall into place, and you can easily portion and adjust carbohydrates based on exercise needs. While beans, nuts, and dairy contain protein, the quantity and quality are substandard compared to animal sources. As a general recommendation, aim for a daily consumption of 1 gram of protein per pound of bodyweight.

Quick Tips:
A) Prepare more protein the night before and use leftovers as snacks.

B) Beef jerky is a great snack while on the move.

C) Protein powder is a great supplement, as long as you choose a quality brand. The fewer ingredients, the better. Look for something with a relatively small number of carbohydrates.

D) Breakfast MUST contain protein. At least 30g of protein from whole food sources.

E) Use your accompanying Grocery Guide to choose high-quality protein foods.

RECOMMENDATION:

Ensure every meal contains a dense and complete protein source. Maintain an overall daily protein intake of at least 1 gram per pound of bodyweight. Aim for 30 grams of whole food protein in your first meal of the day.

Note: This general rule of thumb works for most individuals. If you are 50 or more pounds overweight use your lean body mass instead of your total bodyweight to calculate your total daily protein.