Do Really Need More Protein?

Working with professionals and high achievers who are short on time, and have adopted regular training?into?their busy?schedule, amount and quality of?protein is a regular question that requires clarification.

Apart from elite athletes, our?protein intake requirements?are generally less than the media and supplement marketers make it sound like we need!?

However, adequate protein intake is very necessary because we naturally lose muscle as we age, with a?reduction of up to 40% between the ages of 20-80 years! Unfortunately, the issue here is that protein deficiency may cause loss of hair, fatigue, a weaker immune system and even weigh gain, and a loss of muscle mass can often be offset by a gain in fat mass.?

For many people with unhealthy eating patterns,?there's a higher?risk of serious complications such as metabolic disease including high blood pressure, cardiovascular disease, and diabetes.?

Increasing the protein content of your meals and snacks, will assists with muscle protein repair and growth. Essential Amino Acids (or EAAs), in particular leucine. Some foods with leucine include, beef, fish and poultry, canned tuna, pepitas, soybeans and lentils.

However...there are also great benefits with incorporating a more plant-based diet:

• Takes far few resources such as water, fossil?fuel and acreage?to cultivate the plant foods and?causes less harm to environment than animal foods.?
• Plant-based foods support the immune system & reduce inflammation: plants have essential nutrients, vitamin & mineral, phytochemicals & antioxidants to keep your cells healthy & neutralise toxins from pollution, processed food, bacteria & viruses.
• Plant-based foods help maintain a healthy weight: excess weight causes inflammation & hormonal imbalance. A healthy weight reduces your risk of metabolic syndrome including cardiovascular disease & diabetes, and reduces the risk of cancer.
• Plant-based foods are higher in fibre: fibre can lower cholesterol, stabilise blood sugar & keeps your bowels healthy.

Our diets in general contains a generous amount of protein, particularly meat, and unless you have medical condition such as kidney or liver failure, excess protein won’t have a detrimental effect. However, various studies have indicated that an?increase in meat protein is associated with an increase in stomach and?colorectal cancers. So,?it does make sense to incorporate a vegetable based meal in your weekly diet.

Struggling to come up with a quick meatless meal idea?

You know the benefits that eating meatless protein have on your body, but finding inspiration can be hard.?Here?are a few?protein-packed vegetable-based recipes to help you on your way.

If you want to know how to effectively?fuel and recovery post-training? Download your?FREE Essential Post-Workout Recovery Guide today.