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Protein – Are you getting enough?

Your easy to follow tips to get results…

Do you think you’re getting enough protein into your diet?


What are the benefits of Protein? 

1. Greater muscle mass and lean tissue

2. Less hunger and lower calorie intake

3. Less belly fat

4. More muscle development

5. Better sleep

6. Lower blood pressure

And many More…. Now are you going to start getting more in?

Intake – How Much? It’s simple (grams X per pound of Bodyweight). So for example if you are very very new to training or having a lot of protein in your diet then I would start at 0.8g per pound of bodyweight. 1g if you train 2-3 times a week. 1.2g if you train 4-5 times a week. 1.4g if you train 5 or more times per week. Protein Contains 4 calories per gram.

Example: 1.2g x 165lbs = 198g per day.
Meal Frequency – You should be having protein with every meal of the day.  Starting with breakfast, being the most important. This stops you from becoming hungry and less tempted to snack. A great way of checking portion size is to use the size of your hand for each meal as a good guide to start from.

The best sources – Mix it up, so it doesn’t become boring. There are many different sources. The best ones are Eggs (free range), fish (salmon, cod, prawns, haddock, tuna many others). Chicken, turkey, beef, pork, steaks and lots more. Remember to use a variety of meat!

Protein diet

Protein Shakes – Now the best time to have your protein shake in your diet is post workout (after your training session). Why? Because it gets the source into your system and muscles a lot quicker and can start that process of repairing and rebuilding lean muscle tissue, and great for recovery.

DO NOT, I repeat do not replace any meals with protein shakes!! Why?? Because one your calories will have a high decrease meaning your metabolism will be all over the place resulting in you being more than likely to put that weight back on. Recipe for disaster!

If you have any questions or would like any help please contact us at FX Fitness or speak to your Personal Trainer.

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