BAC K TO BA SIC S
In the functions above, I talked
about the effect of protein intake on
satiety (hunger/fullness). This is
especially important in dieting
individuals who are in a calorie
deficit. Of all three macronutrients,
protein is the most satiating, meaning
it will keep you feeling fuller, so if you
have experienced a high level of
hunger previously when you have
dieted and it has now become
apparent that you were falling below
the above recommendations, it’s time
to up your intake. How high you go
will depend upon how much you
FOOD ITEM
wish to eat into the remaining
calories for carbohydrates and fat.
There are two scenarios in which
the recommendations differ how-
ever. The first is in older individuals,
as their muscles are less sensitive to
doses of amino acids and therefore in
order to stimulate an adequate
response from protein intake, it’s
advisable to consume higher quanti-
ties. The second is in those individu-
als with pre-existing kidney
problems. This group of people
should be advised to consume much
lower levels of protein.
What are the best
sources of protein?
Choosing complete protein foods or
at least combining foods within a
meal that ensure you meet the full
spectrum of essential amino acids
will allow you the greatest return
from your exercise efforts.
Below are examples of high
protein foods that you can look to
include in your diet. The examples
are a guide as to how to achieve
around 25grams of protein from
a single food item.
RAW
WEIGHT PROTEIN
(GRAMS) CALORIES
Chicken breast 100 grams 24 106
Salmon fillet 125 grams 25 225
Sirloin steak 195 grams 25 370
Whole eggs 4 medium 25 296
Greek yoghurt (low fat) 250 grams 25 142
Low fat cottage cheese 225 grams 25 166
Quorn 170 grams 25 178
Kidney beans 100 grams 24 333
Lentils 100 grams 24 358
Cheese (cheddar) 100 grams 25 402
Whey protein powder 30 grams 25 120
It is apparent from the table above
that there is a great difference in the
total calorie amount from each of the
protein foods. The simple reason
behind this is the fact that these foods
also contain either some fat, some
carbohydrates or a mixture of both.
This is hugely important if we think
back to last month’s article in which
we spoke about your total daily
calories having the greatest impact
on your results. Always be calorie
conscious.
MARCH 2018 / MUSCLE & FITNESS
101