PROTEIN WITH EVERY MEAL: FAT LOSS SERIES Posted on 14 July 202120 March 2024 by Michelle Jones The single most important piece of advice when it comes to fat loss is simply this: have protein at every meal. Consuming protein helps your body preserve muscle. This is imperative when you’re looking to lose as much fat as possible – the entire process is facilitated by having as much muscle as possible. s If every pound of muscle burns 50-150 calories every day, we need to hold onto as much as we can. Muscle burns calories 24 hours a day, whether you are sitting, sleeping, training or having a bath. Not eating enough protein means your body is likely to sacrifice muscle instead of fat. This is one of the primary reasons men in general burn more fat than women, as they have a greater muscle mass. So if fat loss is your goal, building or maintaining muscle has to be one of the first priorities! PROTEIN WILL HELP PROTECT MUSCLE MASS, WHICH MEANS YOU’LL BURN MORE FAT EVERY DAY WITHOUT ANY EXTRA EFFORT Resistance work is the best method for fat loss, and protein will maximise the impact. The stronger you are the more calories you’ll burn and the more fat you will lose. Sacrificing protein will ultimately slow your progress and is more likely to leave your body looking thin instead of toned – think marathon runner vs Olympic sprinter. Even for those who prefer the marathon runner look, muscle loss will lower your metabolism and therefore make your fat loss efforts stall. SPREADING YOUR PROTEIN OUT ACROSS THE DAY WILL MAXIMISE THIS MUSCLE MAINTENANCE EFFECT Lastly, getting protein in at every meal (including breakfast and snacks) will help maximise the muscle sparing effect. Coupled with the fact protein keeps you fuller than other macronutrients (carbs and fat) means you’ll be less likely to binge or overeat later in the day. This is the hardest part for most people as their breakfasts are often 100% carbohydrates. It’s worth remembering there are essential fats and essential proteins, but no such thing as essential carbohydrates. Your body doesn’t need them; you just prefer them. So next time you’re thinking about having cereal for breakfast, stop and have a tasty omelette instead. Your body will thank you in the long run. This article was written by Joe Robinson at Sustain Nutrition. ABOUT SUSTAIN NUTRITION s We’re two active Personal Trainers offering an insight into nutrition and training for long term results. No shakes, pills, snake oil or quick fixes – just real life advice that will last a lifetime. Add that to our daily accountability and useful feedback, and you’ll never need to “diet” again! For free advice follow us on Facebook and Instagram
WHICH PROTEIN/SUPPLEMENT IS BEST? Posted on 14 July 20215 November 2021 by Michelle Jones If you are attending the gym regularly, you may want to supplement your workouts with protein or other supplement. Supplements can help with muscle repair, strength gain, and muscular atrophy (size gain). Whatever you use it for, supplemental protein can have a dramatic effect on the work you do. However, if you want to start taking protein or supplements, choosing the right one can be difficult. With so many different types and brands available, how are you to know which is right for you? We’ve put together a list of some supplement types out there, and outlined the advantages and disadvantages of each: WHEY PROTEIN Possibly the most popular of all proteins, whey protein is the standard supplement choice for many gym goers. Whey protein is normally used to increase size and strength without major gains in body mass. Whey protein is high in branched chain amino acids, and it can have a powerful anabolic effect on muscle growth. It’s perfect if you want to increase your power and strength without putting on the pounds. It can also be used to suppress hunger and help reduce body fat whilst retaining muscle. Whey protein comes in a variety of different flavours, and can normally be mixed into milk to make a milkshake or porridge, or can be mixed with water. SOY PROTEIN Often seen as a healthier alternative to whey protein, soy protein is made from soybean meal that has been dehulled and defatted. Scientifically, it is known as complete protein, as it provides all of the essential amino acids for human nutrition. Soy protein is free from dairy or animal protein, and is, therefore, popular amongst vegetarians and vegans. Soy protein can also lower cholesterol and the risk of heart disease, whilst supporting significant muscle gain without increasing body fat. Some people use soy protein alongside a whey protein plan, as they complement each other very well. As we have already noted, whey protein is high in branched chain amino acids, whereas soy protein provides high amounts of glutamine and arginine. CASEIN If you’re on a lower calorie diet, you can often come across issues with lean muscle mass loss. As you’re not supplying your body with enough calories to support all of your energy needs, you’ll end up using stored body tissues for energy instead. This is where casein will come in very useful. Casein has multiple benefits including improvements to dental protection and colon health. The higher calcium content in casein is also beneficial for total fat loss. One of casein’s benefits is that it provides amino acids at a slow and steady pace that last for hours. It’s widely known that muscles don’t build overnight. However, drinking a glass of casein-rich milk right before bed will work wonders. During sleep, the body is normally starved of nutrients, so a slow release protein such as casein is ideal for overnight recovery. CREATINE Creatine is somewhat of a controversial subject in health and fitness. Whilst many people have praised the dramatic effect it can have on your body, others insist that it can be detrimental and have nasty side effects. Creatine is typically bought in flavoured powders. Like most other workout supplements and proteins, creatine increases your body’s ability to produce energy. It is, therefore, used mainly in high intensity, explosive activities like weight lifting, sprinting, and throwing. It works by channelling water into your muscles, which stimulates protein synthesis at a faster rate. Athletes in these areas swear it works, and fast, but why the controversy, and what are the reported side effects? For starters, if you take creatine you will put on weight. Unlike some protein supplements, which aim to increase power without significant weight gain, creatine works by bulking out your muscles. It will also have a different effect on each person that takes it. Those who regularly eat red meat might not see such a noticeable effect, as red meat contains a fair amount of creatine. Vegetarians, however, may see a more dramatic effect, as they have a lower everyday intake of creatine. You should only take creatine if you have a heavy workout schedule, as you need to combine it with lots of exercise to see an effect. Additionally, anyone under eighteen should not take it, as scientists are not yet sure of the effects it might have on growing muscles and bones. Only you can make the right decision about which protein / supplement would best aid the work you do at easyGym. However, we hope this guide has provided a bit more direction! Remember, taking protein or other supplements is not a substitute for healthy eating, so keep up everything else you’ve been doing to stay healthy.
