The Amazing Benefits Of Adding More Protein To Your Diet

If you are wanting to look and feel muscular it all comes down to one food group and it’s called protein. Protein makes up every living aspect of the human body and every naturally occurring food is made up of protein; we simply can’t live without it. Zoe Bingley-Pullin, Nutritionist and founder of the online food program Falling In Love With Food shares how to add more protein to your diet without being scared of it.

absImage via pinterest 

When we consume protein, our digestive system breaks it down into amino acids that are the basic building blocks of life. There are 22 naturally occurring amino acids that are divided into two groups, essential and non-essential. Our body can’t make the eight essential amino acids so must obtain them through our diets. Many foods, such as animal protein contain all the eight essential amino acids but not all vegetarian products contain these amino acids apart from soy, amaranth, quinoa and LSA, to name a few.

The daily requirement of protein is one gram per kilogram of body weight i.e. 79kg = 79g of protein. If you exercise daily for more than one hour your requirement increases to 1.4 to 1.7 grams per kilogram of body weight. Many people believe that is it important to achieve your daily intake through the five to six small meal you should eat over the day but even if you have one meal that is high in protein that can give you your daily requirement.

Protein is fantastic when it comes to weight loss and those dreaded 3pm energy lows because it has the advantage of burning slowing so it fills you up and also has the effect of helping to release carbohydrates slowly so you don’t feel hungry and it stops the sugar cravings. Try eating protein such as nuts and seed, natural yoghurt or even hummus and chopped up veggies as a midmorning or afternoon snacks.

Protein supplements are not for everyone and excessive consumption of proteins can overload the digestive system and have some very interesting effects on the body such as flatulence, body odour or allergies. Excessive protein can put a real strain on the kidneys and can cause kidney stones and can increasing the risk of colon caner. So keep to the recommended daily amount.

Protein can be hard for the body to digest because it contains very little fibre. The best protein supplements for digestion and absorption are whey protein supplements as they have the best amino acid profile.
If you don’t have a healthy digestive system you are literally flushing down the toilet the additional protein you are adding to your diet. Foods that help increase absorption and digestion of protein are Psyllium husks because of it fibre content, pineapple because of its bromelain content and pawpaw because of it papin content. Try adding these foods to a smoothie with your protein supplement.

After exercising you have something called your protein widow period which is where the body can adsorb and utilize the most amount of protein this is where protein supplements hold there real benefit remember protein supplements are all about post-exercise recovery and repair.

Product:

Metagenics BioPure

Pros:

– 90% complete whey protein
– Contains enzymes to aim absorption
-No artificial flavouring or preservatives
-Made from NZ milk which has the least amount of heavy metals or pesticides
-Flavour free so no added sugars

Cons:

-Practitioner product so is only sold in Health Food Stores that have a naturopath
-Expensive

Isowhey Protein Power

Pros:

-Whey protein and calcium caseinate for best release
-Contain no emulsifiers
-Contains pre and probiotic so great for digestion
-11 minerals and 12 vitamins
-Convenient and easy
-Cheap and easy to get

-Low GI and low sugar

Cons:
-Contains a small amount of lactose so not lactose-free

Aussie Bodies Protein Revival 

Pros:

-Whey protein and calcium caseinate for best release
-Convenient and easy
-Cheap and easy to get
-Low GI and low sugar

Cons:

-Synthetic sweeteners
-May contain soy and wheat, which may exacerbate allergies.

Sanitarium Up and Go

Pros:
-Cheap and easy to get
– Low sugar
– Contains soy & whey protein
– Low GI
– 11 essential vitamins and minerals

– Lacto-oro vegetarian

Cons:

-Contains more soy protein than whey
– Vitamins and minerals are fortified so they will not be absorbed as well, but are still beneficial.
Like what you read? Subscribe to our free newsletter for exclusive content and special offers

Related





  • Insta: Follow @rescu.com.au

    • Well that was fun 🙌 When you get to play race car driver with a #thoroughbred @ferrariaustralasia thank you for an amazing day with the #gtc4lusso 😈 regram @jacquiehayes my co-pilot
    • Welcome to Australia! British retailer Debenhams are bringing a new super curated retail concept to Melbourne. Opening next Tuesday (just in time for Spring carnival) on Collins street the single level store is a game changer. Think personalised service, exclusive fashion brands and a chic beauty and accessories offer.  Oh and you will love the amazing MAC cosmetics concept store. ♥️ #debenhamsaustralia @maccosmeticsaustralia @debenhams
    • Sporty spice 🎾 channelling my inner eastern suburbs housewife but actually hustling like a MOFO every day.
    • Tom Ford forever ♥️
    • Finnish design by #iittala , amazing food by #Blanca and a cocktail master class by #FinlandiaVodka. #werkwerkwerkwerkwerk
    • Eyes wide shut
    • Because I like caviar every day .. this latest addition to the La Prairie Caviar family is an anti ageing miracle.. fills, plumps and I think even makes my Botox last a little longer.. #skincaviarabsolutefiller
    • Using red lipstick as legit form of mood therapy. ☹️💄💋
    • This is my school holidays are over kick 🤗 Mummy's making a comeback baby!

  • Get your dose of fabulous delivered to your inbox.

    Sign up for Rescu's newsletter to get updates on top stories, horoscopes, trending videos, and inspirational content.

    SUBSCRIBE NOW!

    Get fashion, beauty, finance, health and love advice from our experts.

    Rescu is an online fashion, beauty and premium lifestyle site. Whether you are looking for fashion, beauty, finance, health and love advice you will find a wealth of information from our resident experts. We publish new content daily so don’t be left behind. Log on daily for the latest fashion, beauty and celebrity news as it happens. Subscribe to our newsletter and enter our contests to win fantastic freebies.