Week 7 – Protein


The importance of protein:

Dietary proteins are digested and broken down into amino acids. These amino acids are then put back together by and within our bodies like a puzzle, to create different proteins that our body needs to function.

Protein forms a wide range of structures within the body and plays a crucial role in a number of body functions.

Here is a few reasons why you need to be consuming adequate amounts of protein:

  1. Protein requires more of your energy. The thermic effect of food (TEF) is the energy we use to digest food into small, absorbable components. Protein has a higher TEF compared to carbohydrates and fat meaning you are burning more calories just to process protein.
  2. Protein is an important building block for bones, muscles, cartilage, skin and blood.
  3. Protein promotes muscle repair and growth. Lean body mass burns fat more effectively.
  4. Protein helps you feel fuller for longer and assists with cravings and weight management.
  5. Protein helps speed up the metabolism and produce healthy hormones

If you are consuming inadequate amounts of protein on a  regular basis then you can expect prolonged recovery from exercise, slow healing of injuries, reduced energy, weakness and depression. Chronic protein deficiency can be even worse leading to the breakdown of the most important muscle – the heart. As well as decreased immune function, persistent fatigue, frequent infections and change to the texture of your hair and skin and can age you.

How much protein should you be consuming?

1g of protein per pound of bodyweight is sufficient for most people who wants to build muscle or lose fat.

Your goal for the next 7 days:

To consume adequate amount of protein regularly throughout the day.


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