Protein Diet Plan
Proteins are the basic building blocks of the body, therefore our daily consumption is crucial. Most people I speak with have no idea how important consuming enough protein is for their health, energy levels and achieving their fitness goals.
What does Protein do?
Protein boosts your metabolism, which is the rate in which your body burns and uses food as energy. The faster your metabolism runs, the less food your body will be able to store as fat. Protein helps people build lean muscle, which burns fat and calories. Men have a much greater amount of testosterone in their bodies which helps them build muscle faster than women and keep in on their bodies. It takes a little more effort for individuals to build lean muscle, but our muscles will not get big and bulky like a man’s and the results are well worth it!
They are made up of amino acids, and help women build muscles, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body.
- WHEY PROTEIN, whey isolate, whey concentrate
- CASEIN PROTEIN
- EGG ALBUMIN (egg white)
- SOY PROTEIN, soy isolate
- TYPES OF FOOD PROTEIN
- WHEAT PROTEIN
The Best Sources of Protein:
There are many types of protein supplements, from various sources. Some are more effective than others. Some are not effective at all. Here is the low down:
Common protein food sources are eggs, cheese, milk, chicken, seafood, fish, poultry, beef, pork, lamb, veal, soy, nuts and legumes. It’s great to try and intake some of your daily protein from the foods you eat, but it’s very difficult to eat enough protein in order to achieve the fitness and weight loss results that you want.
How Much Protein You Need to Consume Daily?
Most people do not intake enough protein in their normal diet to help support lean muscle growth and maintenance. Various studies demonstrate the need for 1 gram of protein per day for every pound of body weight. That means, if you weigh 150lbs, you need to intake 150 grams of protein per day, whether you work out that day or not.
In my years as a personal trainer and fitness coach I haven’t come across a single client that consistently consumed enough protein in their diets when they first came to see me. If you track your protein intake for 3 consecutive days, it will give you a good idea of how much protein you need to supplement your diet with.
I try to intake 150 grams of protein per day, but if I ate that much protein in food I would consume more calories and fat that my body needs. Protein supplements are the answer to increasing your intake without overdoing the calories and fat you intake.
Turn your body into a calorie-burning furnace!
Various studies show that 1-pound of lean muscle burns approximately 75 calories per day, resting! That is an incredible scientific fact that is the basis for my fitness lifestyle. That means I could essentially add 10-lbs of lean muscle to my body and burn an extra 750 calories a day, calories needed to feed that muscle throughout the day! What kind of food-freedom that opens up!
Trying to burn calories “manually” on a treadmill or stair stepper isn’t an effective long-term fitness plan. What happens when you are sick for a week and can’t do cardio, or you are on a busy work trip and can’t fit it in? If you have lean muscle in you don’t have to worry about the inevitable workout scheduling problems life bring. Your lean muscle will continue to burn calories at a high rate even when you sleep!