Of the four macronutrients – alcohol, carbohydrates, fats and protein – protein is the most critical. Every meal you prepare should be done so with an emphasis on maximizing protein intake.
You should, of course, worry about the quality and amount of carbohydrates and fats you consume. But you should make absolutely certain that your meals contain 30+ (and probably even 40+) grams of protein.
Protein is critical to building muscle. It’s also more satiating than the other macronutrients and has a tendency to help control the appetite.
Some considerations for protein:
- Make sure you are consuming essential proteins (i.e., essential amino acids). Essential amino acids are the proteins that your body cannot manufacture by itself. Unfortunately, plant-based proteins may not contain the essential proteins that your body needs, or at least they may not contain the quantity of essential amino acids that your body needs. If you are vegetarian or vegan, you need to find ways to get more essential amino acids.
- Wait 3 – 4 hours between meals that contain protein. 30 – 45 minutes after consuming protein, your body begins the protein synthesis process, which takes between 2 and 3 hours. During this time, your body WILL NOT absorb or utilize any other protein. Consuming protein during this time is an exercise in futility.
It goes without saying, but great sources of essential protein:
- Meat
- Dairy products – milk, cheeses, yogurt
- Meal Replacement drinks and bars
(My condolences to vegans and vegetarians.)
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