PB Fitness Academy Blog.....

30/12/17

Protein is truly the body’s most important building block.

When it comes to protein intake - the information out there can be confusing and like most health articles in the mainstream media, it can leave you still looking for answers?

How much should I consume? Should I be concerned about where I get it from? Will I get too big if I eat too much protein? Will I damage my kidneys if I eat too much? So many questions - yet the answers are really quite simple. Here are a few things to help you understand the role protein plays in the human body starting with a bit of basic science.

Amino acids combine together to form proteins. Amino acids and proteins are the building blocks of life. When proteins are digested or broken down, amino acids are left, our bodies need amino acids to produce important molecules in our body like enzymes, hormones, neurotransmitters, and antibodies so without an adequate protein intake, our bodies can’t function well at all.

Amino acids are classified into three groups

Essential, Conditionally non-essential and Non-essential

Essential means they cannot be synthesized by the human body and must be obtained through diet.

Conditionally non-essential means our bodies can’t always make as much as we need e.g. during times of stress.

Non-essential means the-the body can make these by itself.

One thing we need to clear up is that protein will not damage your kidneys unless you have a pre-existing kidney disease. Research in this area has been misconstrued in the media
With the basic science bit out of the way, what does all this mean for you?

Easier weight loss!!

Yes that's right, higher protein diets have been shown to help you lose more weight and keep it off for longer whilst protecting muscle tissue.

Protein builds muscle.......... but will not make you look like a body builder!!!!

Yes, this is key to a toned physique that accentuates the natural shape of the body plus it allows you to build strength a lot faster. Protein will help you feel fuller for longer!! By increasing protein intake you can decrease appetite, high-protein meals are more satiating than high-fat meals, which means you feel fuller for longer, making you less likely to overeat,

To help you understand what a sufficient portion of protein looks like, the following will give you approx 30g protein per serving (we advise 3-4 servings per day)

300g Total 0% Greek Yoghurt
125g Smoked Salmon
1 x Medium sized Chicken Breast
1.5 Scoops of Whey Protein
150g Lean Minced Beef
1 x Tin of Tuna
175g King Prawns
4 x Medium Eggs
2 x haddock fillets

Those who don’t eat meat, fish, eggs or dairy products need to eat a wide variety of protein-containing plant-based foods. Beans, legumes, Quinoa, and soya are all decent options.
Whilst we recommend tracking your food intake in the initial stages of dieting, it is not the be-all and end-all of getting results. Another method that is easily usable and sometimes less stressful is to simply use the palm of the hand as a rough guide to protein portion size. This is a method that PB Fitness advises all of our members to go buy when firstly starting working with us.

For women, one palm-sized portion of protein per meal. For men, two palms sized protein portions per meal.

The take-home here is that protein will make weight loss easier, help to build muscle and give you that toned look, will help you feel fuller for longer and support regeneration and growth of the tissues in the body after training and beyond.
PB
17/12/17

So the Christmas songs have made it to the radio, mulled wine is seemingly on tap and mince pies are at the ready! Yes that’s right, it’s December one week before the big man arrives so that only means one thing the countdown to Christmas has begun.

It is definitely the time where everyone starts to over indulge! Every trip to the shops you are faced with over whelming temptation of offer after offer on everything you shouldn’t be eating and drinking. However, you don’t have to succumb to every temptation and here are a few tips to help keep that Christmas podge at bay.

*Don’t Shop Hungry*

We have all done it: Been shopping on an empty stomach and all you want to do it buy the most palatable foods. Crisps, breads, chocolates and all the other “good” stuff will somehow make it into your basket, your kitchen cupboard and then inevitably your stomach. Have a meal high in fats and proteins before you enter the shops to suppress those dreaded hunger pains.

*Plenty of Veg*

With your meals trying consuming high quantities of veg. This way the volume of your food intake will be high but with less calories. Filling your stomach will nutritious, voluminous food will also make you less inclined to eat the whole Christmas pudding rather than just a slice.

*Earn your food*

It is Christmas, and we are all human. I know I will be having a fair few mince pies and the occasional ferrero rocher, but I will make sure I have earnt them. You will most likely be over consuming calories, but make sure you match your increased energy intake with a higher energy output. Get yourself in the gym, train your arse off and work for that food. Try increase your training intensity, less rest between sets, higher working volume and a couple of extra cardio sessions a week will prevent you causing too much damage with all the excess food.

*Everything in moderation*

I don’t have to tell you that sitting and eating a whole tub of celebrations isn’t going to do any favours for your physique goals. That doesn’t mean you have to avoid every bit of “bad” food as you don’t want to be the one at every Christmas party eating chicken and rice out of a Tupperware box. Enjoy your food and eat what you like, but just be smart. Make the right food choices 80% of the time and have that 20% for the foods you love. At the end of the day you are the one in control and you will only have yourself to blame if everything goes pear shaped. Take responsibility for your actions and don’t undo all the hard work you have put in the rest of the year.

Have a great Christmas week but let’s not get lazy, get to the gym and earn your christmas !

PB
Peter Beyer

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