A post revealing the facts about the Fundamentals of Essential Clean Protein Balance. Read along and find out more about it and how to ensure you get the best sourceBy The Leading Brisbane Personal Trainers and 24 hour Gym Specialists - Helfi Team.
Keeping a Clean Protein Balance is Essential: Did you know our body is made up of around 50% protein… most if which is muscle… As such our body needs regular amounts of clean protein spread out evenly during the day in order to enable efficient muscle building and repair. Unfortunately, we can only get clean protein and essential amino acids from certain fuel sources, and it’s important to know which ones are sufficient.
Eating too much, or uneven amounts of protein risks having the excess oxidized and being stored as glucose or fat. Too little protein leads to muscle wastage. Around 20 to 40 grams of protein per meal is the recommended amount of protein/meal for the average person, as this is the documented amount for the absorption window. Protein from food carry’s essential amino acids, which are used by the body to repair tissue, make muscle, break down food, used as energy, and perform various other body functions. It is essential that the protein is complete and clean. You see, the protein you eat today, (good or bad, dirty or clean) is stored for around 28 weeks in your muscles and 52 weeks in your brain - so that's why having the cleanest protein for your body is important
When it comes to protein, type, amount, and timing are all important. Research shows that whey protein is one of the best, if not the best, protein source to consume regularly for maximum satiety, thermogenesis, and muscle protein synthesis. To truly reap those benefits, it’s important to have the right kind of whey protein.
Arguably the greatest benefit of consuming whey protein is the ability to maximize fat loss without losing muscle. It’s becoming more evident that adults could significantly benefit from eating higher amounts of quality protein, especially when attempting to lose weight and unwanted fat.
Getting the right amount of clean protein each day is essential for keeping muscle in a constant building state (anabolic) rather than allowing muscle to be broken down and used for energy (catabolic). While the typical diet does provide a fair amount of protein, it’s not distributed evenly throughout the day.
Check this chart out and find out why
As you can see by the chart above, most breakfast meals are low in protein (think toast, pastries, and cereals), providing an average of 10 grams, if lucky. For many, lunch may consist of a sandwich or soup and provide around 15 or 20 grams of protein. Then, a massive 60 + grams (such as a medium-sized steak) is often consumed at dinner. To keep the body in a constant building state and to support muscle growth, fat burning, and fullness, it’s best to eat around 20 to 40 grams of protein at each meal.
Research has shown that the RDA for protein of 0.8 grams per kilogram of body weight is just not enough to prevent deficiencies while sparing muscle mass during weight loss. More is key—around 1.2 to 1.8 grams per kilogram of body weight for maintenance and 1.8 to 2.2 grams per kilogram of body weightif you are wanting to increase muscle bulk.In addition to supporting muscle growth, higher protein diets have also been shown to increase satiety so you are less tempted to overeat at mealtime
But what about the form of whey protein? Which one is better?
Protein Components, Absorption, and Bioavailability
Before talking about which protein form is best, it’s important to consider how protein works in the body once you consume it, and why whey protein is better than other types. The nutritional effects a protein exerts on the body mainly depends on its amino acid profile, the rate of absorption, and the bioavailability of the amino acids once inside the body.
One of the reasons whey protein is superior to other protein types is because it contains all of the amino acids necessary for supporting optimal muscle tissue growth, maintenance, and repair. Whey is a complete protein, which means it contains all essential amino acids (ones the body can’t make).
Once a protein is consumed, the next step in the process is digestion. Whey protein is easily and rapidly digested and absorbed. As a result, amino acids are readily available to muscle and can be used to support muscle growth and repair better than other protein sources such as soy or pea protein.
Another important aspect to consider when choosing the best protein is Biological Value (BV), which measures how much of the protein can actually be used by the body. For example, an egg has a BV of 100, meaning 100 percent of the amino acids are used by the body to make, maintain, or repair tissue. Whey protein has the highest BV among proteins at 104.
Whey protein concentrate – is typically considered the highest premium and contains around 80 percent protein in addition to a small amount of fat, minerals, and lactose. Because it’s more complete, whey protein concentrate usually has more bioactive components and proteins that add to concentrate’s benefit. Concentrate is a very suitable form of whey protein for use in complete meal replacements for its overall benefit. (We only recommend clean protein… contact us for more detail, as this type of protein is not available on shop shelves)
Clean Whey Protein Checklist:
Clean Protein is not easy to find... So here is a checklist we have put together for you to help. Chances are you will struggle to find such premium sources, so please ask your Helfi Team and we will show where to find it
Clean Whey Protein can be the easiest and quickest way to ensure you maintain the optimum quantity for each meal and ensure even distribution throughout the day.
What to consider with quantity:
What to consider with all quality:
What to consider with all quality meal replacement proteins:
Ask our team for guidance on the best whey protein to suit your needs. Clean Protein is not easy to find... Chances are you will struggle to find such premium sources, so please ask your Helfi Team and we will show where to find it.
THE HELFI ADDICTION TEAM
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Helfi Addiction 24/7 Fitness Centres, cater for our Brisbane Southside community, located on 199 Logan Road Woolloogabba. We are a local based 24 hour gym, that cater for clients who love a family and fun based gym environment, clients who require additional support with mature and sensible Brisbane personal trainers and our popular group personal training Toning and Cardio sessions. Our approach is sensible, wholistic and family centred. So if you are looking for a change in your fitness, nutrition and health why not give us ago...
Our Helfi Personal Trainers are obviously fully certified Master personal trainers and Health and Fitness Professionals. Our leadership prides itself with a decorated background in managing and mentoring people for over 20 years. With the needed people & personal development experience combined with his technical expertise in health and fitness, you can be rest assured the Helfi Team will give you the best guidance for you goals.
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