P is for Protein

5 Reasons us PT’s bang on about protein:

1. The word itself is derived from the Greek word ‘protos’ meaning ‘first’ as they believed it to be the most important nutrient for optimal body function - that still stands now!

2. Protein is fundamental to growth and formation of all cells, such as, muscle, bone, skin, hair and organs – we are made of protein!

3. It is the most satiating of the macros above fats and carbs – satiety refers to how full and satisfied we feel between meals. Foods ranking high on the satiety scale are great for weight management as they can prevent you from both overeating at a meal and reaching for a snack between meals. Go for lean meats, fish, eggs, nuts, beans and pulses to sustain you until your next meal.

More on this here: https://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html

4. Protein preserves muscle tissue and is essential for muscle growth and repair making it a vital component to both training performance and recovery. Aim for at least 1g per kg of bodyweight per day. If you are training this should be higher, at around 1.5 – 2g per kg/BW.

5. Thermic Effect of Food: this refers to the calories required to break down the foods we consume and guess what? Protein requires more energy to breakdown than fats and carbs. This makes it a perfect tool for weight management, especially in mostly sedentary people…if you’re mostly tied to a desk at least give your body something that requires a bit more energy to breakdown than a cheese sandwich and packet of crisps!