Protein
Why eat this and how much?
Protein is needed to maintain, repair & develop new muscle fibres.
It is crucial if you want to burn off body fat, Reduce your waist
line, Tone up, Increase strength and overall fitness levels
and prevent injuries to muscles and joints.
How to work out how much you need………………..
An easy formula to follow…..
0.75 grams per kg per day for the
sedentary person who rarely exercises
1.2-1.5 grams per kg for strength and endurance training
Example: I weigh.. 78kg and I am very active so 1.5 x 78kg= 117grams per
day (any more is too much and can overwork my liver and damage my
kidneys and adds unnecessary calories leading to fat gain)
Healthy sources ….. (Low fat, Salt, Sugar )
MEAT/Fish …..
1. Turkey breast (lean)
2. Chicken breast ( lean)
3. Pork loin ( lean)
4. Beef Steak
5. Lamb Healthy Living Leg Steaks
6. Tuna
7. Salmon
8. Cod
9. Mackerel
10.Basa fish