ADVANTAGES OF A HIGH PROTEIN DIET

Have you been working out tirelessly in the gym? Have you been doing every training programme and more? And still not getting your desired results? Then maybe you need to look at your diet and in specific your protein intake, are you getting enough in your diet?

If your goal is to lose weight or to build muscle, then you must make sure you are getting enough protein and at the right times. A steady intake of protein through out the day is needed to aid recovery, growth and prevent the breakdown of muscle.

For weight loss/weight management, Studies show that protein takes longer to digest than carbohydrates, so by eating a high protein meal, you will feel fuller for longer, this will reduce your urge to snack between meals.

The daily intake of protein for someone looking to build muscle: For every kg you weigh you should aim to have 1.5/2 grams of protein. e.g. A person who weighs 70kg should aim to intake around 120 to 140 grams of protein per day.

Your body uses protein to repair and build muscle. Protein is extremely important as your body can't function without it. For example it is extremely important in a child's diet as they need protein for growth and development.

Here is a list of high protein foods you can eat on the go throughout your day to increase your protein intake;

Almonds
Goji-Berries
Brazil Nuts
Chia Seeds
Pumpkin Seeds
Sunflower Seeds
Walnuts
Flaxseed
Kale
Spirulina
Quark

Here is a chart that shows your top protein sources per 100 calories, taken from leanitup.com (Don't worry all you vegetarians out there, it also includes some vegetarian options too)