IMPORTANCE OF PROTEIN FOR FAT LOSS while BUILDING LEAN MUSCLE “You can never out-train a bad diet.”  VIDEO NOTES WHAT IS PROTEIN? Basically, proteins are made up of long chains of amino acids. There are 22 different types of amino acids and the body needs all of them to function properly. Amino acids provide the raw material for building proteins IN THE BODY. However, unlike carbohydrates and fats, amino acids are not stored in the body, therefore, requiring you to constantly replenish their supply in order to make new protein. Proteins are primarily used as our body’s— building blocks. Protein is needed for muscle growth and repair. You cannot survive without protein as it is not naturally produced by our bodies like carbs and fats. Found throughout your muscles, bones, skin and tissues, proteins create the enzymes required for the necessary chemical reactions that occur throughout your body. Protein is a vital part of any healthy meal plan, as its main responsibility is to build and repair the tissues in the body WHAT IS PROTEIN FOR – HOW DOES IT WORK Proteins (along with resistance exercise) actually help your body change shape by adding muscle and increasing your metabolism. Remember, the point isn’t just to lose weight. The point is to lose fat, and increase muscle. You want to TRANSFORM YOUR BODY! HOW DOES HELP FOR FAT LOSS It takes more energy for your body to digest and use proteins than it does for simpler foods like sugars. The thermic effect of protein is the highest of all foods. After eating protein, your metabolic rate will increase by approximately 30 percent. In other words, if you eat 100 calories of protein, 30 of those will be burned just digesting and using the protein. By comparison, the thermic effect of carbohydrates is typically around 10 percent, and fat is just 5 percent. Protein has a high thermic effect of eating. This means your body uses more energy just to digest protein, meaning the more protein you eat, the more energy you burn (less food stored as fat). The body will actually expend a large number of calories just breaking that protein down, therefore increasing your total daily calorie burn. HOW DOES IT HELP TO BUILD MUSCLE Protein helps the body to build and maintain muscle mass. The more muscle mass you have, the faster your metabolic rate, meaning you will burn more fat as well. HOW MUCH PROTEIN FOR MEN AND WOMEN The simple answer is to try and eat some protein with every meal of the day (including snacks). For those of you that like numbers, aim to eat 1.4 – 2 grams of protein per kilogram of body weight (or roughly 0.6 – 0.9 grams per pound of bodyweight). For an 80 kg person, this would mean trying to eat around 112 – 160 grams per day. BEST SOURCES OF PROTEIN High quality protein sources include fish, chicken, turkey, lean beef, eggs (and egg whites), greek yogurt, cottage cheese, protein supplements (eg. whey protein powder). See List Below PROTEIN AND EXERCISE Having protein following your workout is very important for muscle recovery and repair. Protein also releases a hormone called glucagon which is a fat-burning hormone so very important to consume PROTEIN FACTS The fact of the matter is when on a fat loss diet, your protein needs actually increase because of the fact that there is a higher chance that your body will start turning to incoming protein as a fuel source. SAMPLE DAILY NUTRITION PLAN EXERCISE DAY: Breakfast: protein/carbs Mid-morning: protein/healthy fat Lunch: protein/healthy fat Mid-afternoon: protein/healthy fat Evening (after exercise): protein/carbs Pre-bed: protein/healthy fat NON-EXERCISE DAY: Breakfast: protein/carbs Mid-morning: protein/carbs Lunch: protein/fat Mid-afternoon: protein/healthy fat Evening: protein/healthy fat Pre-bed: protein/healthy fat FINAL TIP What’s more is that if you aren’t taking in sufficient protein that your body needs to cover all its daily maintenance functions then it may start to rob protein from the muscles, bringing those amino acids into the blood. All in all, falling short in protein is a very bad move. PROTEIN SOURCE LIST