Protein Foods

The best sources of protein are lean chicken breast, lean turkey breast, skimmed milk, low fat plain natural yoghurt, eggs, lean red meat (rump steak, fillet steak, sirloin steak), beans, lentils, quinoa.

Quinoa

What's quinoa? Most people haven't heard of it. Quite simply, quinoa is the richest non-meat non-dairy source of protein. It is the only vegetarian source of 'complete protein' which means it contains all the essential amino acids in sufficient balance to enable the body to make all the non-essential amino acids). Amino acids are the building-blocks of protein. 'Essential' in this context means 'only available from food', and 'non essential' means that the body can manufacture the 'non essential' amino acids from the essential ones.

Native to Peru, and heralded as 'the gold of the Incas', quinoa is a grain-like food (although technically a seed) similar to cous cous or bulgar wheat, but different in taste and texture.

It is particularly rich in the amino acid lysine, essential for tissue growth and repair. Quinoa is also a powerhouse of minerals and vitamins, such as magnesium (relaxes blood vessels, and thus helps relieve migraines), manganese, copper (these two minerals help with antioxidant protection), iron (good for the blood), and vitamin B2 (vital for cellular energy production). All in all, a valuable food, and a fantastic source of protein for vegetarians. Can be eaten hot like rice or cous cous, or cooled down and served cold in salads.

How much protein should I eat?

If you're exercising regularly, and want to build muscle, eat one gram of protein per pound of bodyweight per day, spread evenly through the day. So if you're a 180 lb male, eat 6 separate meals/snacks that each contain 30g protein. This will ensure you get enough protein for growth and repair of muscle tissue. Some personal trainers advocate eating even more protein, but this just puts excessive strain on the liver and kidneys, and any more than around 30g per serving is just flushed out by the body as excess that cannot be absorbed in one go.

Protein Shakes

There are many brands to choose from, but I'm a fan of Maximuscle, particularly Progain (a combination of carbs and protein), and Progain flapjack (tasty and nutritious snack between meals).

For incredible value whey protein (without any carbs), check out Impact Whey Protein by Myprotein.com, it comes in 1kg bags, so you're getting good value in bulk.

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