Nutrition Articles
Protein
Protein plays an essential role in your diet and should ideally constitute 15-20% of your food intake. the amino acids contained in the molecular structure of your muscles are built from protein. Armed with this information many weight-trainers embark on a diet that is very high in protein. It is scientifically recorded that it is exercise, fuelled by the correct balance of carbs and protein, which builds muscle. Excessive dosage of protein in the form of expensive shakes, tuna, chicken, egg-white and other protein-rich foods that are not burnt for energy, will be stored as fat. Protein-heavy diets, to the exclusion of carbohydrate, will mean not having adequate muscle fuel required for muscular strength, development and growth. Of paramount importance is not the amount of protein you eat, but the quality.
Choice of protein
The deli is usually a good place to pick up the lean cuts of meat you need for protein. For sandwiches (for me, still the best portable refuelling method), go for chicken, turkey, beef and ham, and trim off any visible fat. Poultry has less saturated fat than red meat, if you are feeling particularly health conscious. Eat with thick wholemeal bread with low-fat spread, or mayo, mustard or ketchup instead of butter or margarine. Vary your sandwiches; sardines, tuna, salmon, boiled egg, peanut butter and occasionally, cheese, will all provide good protein. If you are training hard (women especially), you can derive your protein from milk and other dairy products. These are rich in calcium, which improves bone density, and protects against the onset of osteoporosis. Semi-skimmed or skimmed milk and low fat yoghurt are all vitamin and mineral rich. Aim to drink a half pint minimum to a pint maximum (huge guys will get through more, I have found).
Bio-yoghurts can protect against harmful bacteria. Natural yoghurt is tasteless but combines well with fruit. Try frozen yoghurt as a substitute for ice-cream, but beware of high sugar varieties.
Beans and lentils are a good source of protein, and they reduce the risk of heart disease and maintain blood sugar levels. They have a hybrid quality, in that they provide carbohydrate as well as protein. Canned beans lose some of their vitamins but retain minerals.
Vegetarian protein
If, within your diet, there is no protein derived from meat, them it will have to come from plants. This will mean a dependence on beans, nuts and tofu (which is made from soya beans). Protein can also be found in peanut butter and hummus (made from chickpeas). Any soya product (tofu, soy milk) is rich in protein, and vegetarians can get calcium from hard cheese, yoghurt, milk, almonds and green leafy vegetables.
Choice of protein
The deli is usually a good place to pick up the lean cuts of meat you need for protein. For sandwiches (for me, still the best portable refuelling method), go for chicken, turkey, beef and ham, and trim off any visible fat. Poultry has less saturated fat than red meat, if you are feeling particularly health conscious. Eat with thick wholemeal bread with low-fat spread, or mayo, mustard or ketchup instead of butter or margarine. Vary your sandwiches; sardines, tuna, salmon, boiled egg, peanut butter and occasionally, cheese, will all provide good protein. If you are training hard (women especially), you can derive your protein from milk and other dairy products. These are rich in calcium, which improves bone density, and protects against the onset of osteoporosis. Semi-skimmed or skimmed milk and low fat yoghurt are all vitamin and mineral rich. Aim to drink a half pint minimum to a pint maximum (huge guys will get through more, I have found).
Bio-yoghurts can protect against harmful bacteria. Natural yoghurt is tasteless but combines well with fruit. Try frozen yoghurt as a substitute for ice-cream, but beware of high sugar varieties.
Beans and lentils are a good source of protein, and they reduce the risk of heart disease and maintain blood sugar levels. They have a hybrid quality, in that they provide carbohydrate as well as protein. Canned beans lose some of their vitamins but retain minerals.
Vegetarian protein
If, within your diet, there is no protein derived from meat, them it will have to come from plants. This will mean a dependence on beans, nuts and tofu (which is made from soya beans). Protein can also be found in peanut butter and hummus (made from chickpeas). Any soya product (tofu, soy milk) is rich in protein, and vegetarians can get calcium from hard cheese, yoghurt, milk, almonds and green leafy vegetables.
