Shari Duncan

Archive for May, 2012

Eat MORE Protein: For Fat Loss AND Muscle Gains.
Shari

by on May.26, 2012, under General Nutrition, Natural Bodybuilding, Weight Loss, Whey Protein Recipes

The human body is built and rebuilt everyday from and by proteins.

Protein plays an important role in any fat loss program. To lose weight you must restrict the number of calories you consume. However, when you cut down on what you eat, the body starts using muscle protein as energy – so it’s important to get enough protein from your diet to cover these losses. Among other important functions, protein is essential for

Eat protein with every meal.

stimulating cell growth and helping to repair body tissue.  Foods rich in protein help the body build lean muscle and can be converted into glucose for energy.  Because this method of

energy is more time consuming for the body, the body burns more calories digesting proteins, and does not convert as readily to stored fat. (As with food rich in carbohydrates and

fats)  This is one reason why high protein, low carbohydrate diets are popular for those attempting to lose weight and build muscle. And protein does a better job of filling  you up and keeping you full longer than carbohydrates or fats.

Any type of exercise or physical training increases the body’s need for additional protein which is why athletes and those with very active lifestyles generally consume a higher daily intake of protein. Since protein is the building blocks for new muscle tissue, it is a staple for anybody (or any body builder) wanting to pack on a little (or a lot) of mass. Training alone will not make the body grow.  And a lack of quality protein will result in a loss of muscle tissue and tone, as well as reduction in the function of your immune system, a slower recovery rate, and a lack of energy. If you fail to get enough protein on a daily basis, you’ll quickly lose strength and slow down your metabolic rate.  The body will also breakdown

muscle and conserve protein for basic, life sustaining needs and may not perform other duties such as healing and immune function if protein intake is not sufficient.

Protein Shakes make an excellent snack or meal replacement.

Proteins are found in all varieties of foods; however, some forms of protein are more healthful and beneficial than others. Choose foods that are complete proteins and do not contain high saturated fats or sugars. Fish and poultry are excellent choices of high protein foods, as are foods in the legume family including: beans and lentils.  Eggs, cottage cheese, yogurt (and other dairy); as well as various nuts and seeds are also protein rich choices.  Red meats contain a great deal of protein, but take care to choose lean cuts of meat, avoiding the extra fat.

A Whey protein shake makes for excellent snack  or a meal replacement for those trying to lose weight. Most protein powders mix easily with milk, water or juice and will quickly add 25 or more grams of protein a day. And shakes are easy to make and very portable, making it simple to get your protein on the go.   Here is a “recipe” that combines 3 of my all time favorite flavors:  Chocolate, Coffee, and Coconut!

Coco- Mocha Protein Shake

1 scoop chocolate whey protein

1 tsp instant coffee granules

~8 oz of coconut water (or unsweetened coconut milk)

ice (3-4 cubes)

Blend all ingredients for 1-2 minutes in a personal blender :  AWESOME!!

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