Derived from the Greek word “proteois” which means “of great importance.”
The power of protein
Proteins are long strands of amino acids. Amino acids are highly complex combinations that contain elements of carbon, hydrogen, nitrogen, oxygen and other elements. Amino acids are the building blocks of muscle cells and enzymes.
An enzyme is an organic molecule, which acts as a catalytic agent to speed up or facilitate biochemical reactions.
Without dietary protein all bodily functions would cease.
Your body needs protein to repair and rebuild healthy muscles. Protein is the key to perfecting your physic, whether it is “muscle building or fat burning.” Supplementing your diet with protein is an absolute necessity!
In order to supply your body with enough amino acids; consume a recommended amount of two grams protein per kilogram of (lean muscle mass).
Proteins are found in animal and vegetable tissues; those from animal sources are high in biological value, such as fish, chicken, red meat, eggs and milk. Vegetable sources such as, Soya beans contain some but not all of the essential amino acids. A gram of protein yields four calories.
Protein choices
Which protein source is the best?
* Which protein source contains the highest amino acid profile?
* The highest quality protein, the highest concentrate, the most soluble.
Yes it is a jungle out there!
With a wide variety of protein sources available, selecting the right protein source can be quiet challenging. Therefore understanding the pros of protein can be extremely beneficial, only to save you years of limited growth, and literally, loads of money.
Protein sources
The raw source
Proteins sources, that are derived from animals, have a high biological amino acid profile, this source of protein is not only high in protein, but also in saturated fats, beware. Protein sources of animal origin are meat, dairy, cheese, milk, eggs, and chicken.
Seafood, is an excellent source of protein, rich in essential fatty acids, promoting many excellent health benefits?
In order to gain an adequate amount of protein, fairly large portions of these foods need to be prepared, and then consumed. Not to mention the cost of protein.
Supplements
And then of course we have our most convenient source, protein shakes. We should give great thanks, to the many companies that manufacture these remarkable products. It is often thought that protein supplements are considered a luxury, and the cost is quite expensive. Surprisingly, it is quite the opposite. According to calculations it is more affordable to purchase supplements.
So here goes, an average person should consume half their protein requirement from whole foods, and the other half from supplements. This would definitely be ideal, as part of a meal plan.
The most common protein sources used.
* Whey protein derived from milk.
* Casein derived from milk.
* Albumin derived from egg whites.
* Soya protein derived from Soya beans.
Nutrition made easy
Food contains protein, fats, carbohydrates, water, vitamins and minerals. Nutrition is the way our bodies take in and use food to maintain proper functioning, and is the foundation of good health. Eating correctly is critical for proper growth and functioning of our bodies, there is strong evidence that eating correctly can prevent several chronic illnesses or diseases, as well.
Understanding calories
A calorie is the amount of energy that is released as heat when food is metabolized.
It is essential that we understand that the body uses food for fuel. We should not be eating just for taste or satisfaction.
Calories per gram
Carbohydrates contain four calories
Protein contains four calories
Fats contain nine calories.
Alcohol contains seven calories
Water
Water dissolves and transports other nutrients through out the body, aiding the processes of digestion, absorption, circulation and excretion, and also helps regulate body temperature. The body needs to replace water everyday to perform these functions. Without replenishment of fresh water we would die in a few days.
Metabolism
The term metabolism refers to the physical and the chemical process by which a living organism grows, maintains it s nutrients, and produces energy and its capability to reproduce.
Meal plan
The following program consists of six meals per day. Striving to simulate metabolism, reducing body fat, increasing muscle density and achieving optimum health.
Select one of each food source per meal.
Small portions are recommended
PROTEIN
CARBOHYDRATE
Ostrich
Vegetables – fresh – frozen
Chicken
Fruit
Lean steak only
Fat Free dairy products
Fresh fish – any type
Fat free salad
Froze fish
Potatoes
Tinned fish
Pasta
Turkey
Rice – Basmati, brown rice etc
Venison
Skimmed milk only!
Fat free cottage cheese
Fat free soups
Egg whites
Wholegrain breads & cereals
Example
MEALS
PROTEIN
CARBOHYDRATE
Meal 1
Cottage cheese & Tuna
2 slices wholegrain toast
Meal 2
Whey protein
Skimmed milk
Meal 3
Smoked chicken
Rice, broccoli and tomatoes
Meal 4
Whey protein
Vanilla yogurt
TRAIN
Meal 5
Whey protein mix with >>>>
Staminade or fat free milk
Meal 6
Smoked chicken
Vegetables
The meals may be arranged accordingly.
* Three solid meals
* Three meal replacement supplements
Foods to avoid
* High sugar and high fat
* High sugar based foods, such as sweets, biscuits, cakes and chocolates.
* Meat – lamb, mutton and pork.
* Use only fat free dairy products, such as skimmed milk.
* Avoid sodas such as coke use only sugar free sodas, such as Lipton lite.
* Avoid drinking large amounts of fruit drinks, as most are high in sugar.
* Try consume complex carbs during the day – veggies & protein in the evenings
Depending on the level of training, you may need to add extra carbohydrates or protein to your meal plan. Ideally a post workout cocktail is recommended, an appropriate time to consume extra nutrients such as, protein, creatine and other strength enhancing, muscle sparing anti catabolic supplements.
Carbohydrates
Carbohydrates are the chief source of energy, they are carbon, hydrogen and oxygen molecules arranged structurally in the form of rings.
Glycogen, a polysaccharide, is the form in which carbohydrate is stored in the body and is broken down to glucose molecules, as the body needs energy
The lesson
Monosaccharide, are composed of one ring.
Other simple carbohydrates are
· Fructose (fruit sugar).
· Galactose (milk sugar).
Disaccharide’s are composed of two rings.
· Sucrose (sugar cane) is made up of glucose plus fructose.
· Maltose (grain) is made up of glucose plus glucose.
· Lactose (milk) is made up of glucose plus galactose.
Complex carbohydrates made easy
Avoid simple carbohydrates, these foods have a high glycimic index. Simple carbohydrates enter the blood stream quickly. Blood sugar rises causing large amounts of insulin to be released. This leads to storage of fat.
Complex carbohydrate work bests for providing energy, and when trying to lose fat. Carbohydrates are filling and require more energy for digestion. Foods that have a low glycimic index enter the bloodstream slowly.
The high trainer
Carbohydrate is king of foods for athletes.
Most athletes are weaker and out of energy towards the end of training. In order to grow fast and strong you have to finish exercise with fuel to spare.
In order to achieve this, an active athlete should have carbohydrate before and after activities.
Glycemic Index
Is a measure of the extent to which a food raises the blood sugar (glucose) level as compared with white bread, which has a GI of 100. Glucose (dextrose) scores 138 brown rice an 81, and fructose (fruit sugar) is all the way down at 31.