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HOW TO HIT 140G OF PROTEIN PER DAY!

Do you follow a “high protein diet”?

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You may have heard a lot about protein in the past and a lot of it may have blown over your head but I’m near to help you understand why it is an important macronutrient for you.

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Protein intake is so important and yet a large number of the population seem to under eat this macronutrient.

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Based off the current Recommended Daily Allowance (RDA) that are put out there for the public, protein is on the lower end of the scale and “higher protein” intakes have shown to have massive benefits towards ageing (sarcopenia) and loss of muscle mass in older populations (Phillips, Chevalier & Leroy, 2016).

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If you are looking to improve your body composition (lose body fat or build some muscle) and strive towards optimal then it may be a good idea to possibly follow a higher protein diet (1.2-1.6g/kg.day).

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Depending on your goal this protein intake recommendation could be higher than the (1.6g/kg.day) (Phillips et al. 2016).

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It’s natural we live in a society where it is designed for “on the go eating” and this where convenience will ultimately dictate what food choices you make (high carbohydrate and fat foods fit the bill the majority of the time and will take up the bulk of your caloric intake).

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This is all choice because you can still hit a significant amount of protein per day while living an “on the go” lifestyle.

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So why is protein is so important?

1️⃣ Key component for every cell in the body.

2️⃣ Building blocks of muscle, bones, tendons, ligaments, cartilage, skin and blood.

3️⃣ Regulates metabolism

4️⃣Used for enzyme, hormone production and other chemicals in the body.

5️⃣ Key for immune function.

6️⃣9 Essential Amino Acids that need to be consumed via food.

7️⃣Satiety – keeps you fuller to longer (can reduce the likelihood of overeating)

Mathis (2004)

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Focus on attaining your protein from high-quality sources from animal products (meat, milk, eggs and poultry). These provide a concentrated source of EAA, including leucine which is important for muscle protein synthesis with relatively few calories compared to plant-based protein sources!

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Spread the dose of protein throughout as this will help with satiety, appetite control and in turn weight management (Phillips, Chevalier & Leroy, 2016).

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I you found that useful and that you can take home some valuable information to help you achieve your goals.

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