Sports dietitian: The exact time and way to take protein to achieve your specific body goals – and you might be surprised
It’s important to consume protein at the right time to achieve your specific fitness goals, an expert has revealed.
Tara Kaff, Sydney sports dietitian and performance nutritionist for X50 Lifestyle, said protein is an essential macronutrient that provides a structural framework for the brain, nervous system, blood, skin, and hair.
Protein should be consumed within two hours following a workout to build lean muscle, or should be consumed as a healthy snack between meals to lose weight.
In addition to eating food that’s high in protein, Tara recommends using protein powder as a tool to reach fitness goals.
Protein also maintains proper pH and fluid balance, keeps your immune system strong, and helps your body with the transportation and storage of nutrients.
According to sports dietitian Tara Kaff, protein should be consumed within two hours following a workout to build lean muscle, or should be consumed as a healthy snack between meals to lose weight
Tara said protein is an essential macronutrient that provides a structural framework for the brain, nervous system, blood, skin, and hair
Goal: Healthy weight loss
If your main goal is to lose weight, you should consume protein powder as a convenient healthy snack between meals.
‘Increasing your protein intake with the help of protein powder can help raise your metabolism while curbing your appetite,’ Tara said.
‘Protein not only reduces levels of ghrelin, the hunger hormone, but it also increases the hormones that make you feel satisfied.’
This way protein powder can be used as a tool to assist with weight management.
Protein powder can also be taken immediately after exercising to begin the recovery process and satisfy hunger levels.
In addition to eating food that’s high in protein, Tara recommends using protein powder as a tool to reach fitness goals
Other foods that are high in protein include lean meats, nuts, dairy products, legumes and beans
Goal: Building lean muscle mass
If your goal is to increase lean muscle mall, the best time to have protein is within two hours of working out.
Tara said during this period your muscles are primed to take in the nutrients that stimulate muscle repair and growth, leading to improved body composition.
‘If you consume it after this window of opportunity, your muscle protein synthesis will minimise the positive impact of your training,’ she said.
Goal: Improving performance and recovery
To improve your fitness performance and recovery, Tara recommends combining protein with carbohydrates before and after exercising.
‘This nutrition hack enables you to exercise more regularly and reach your fitness goals faster,’ Tara said.
‘If you opt for a pre-workout shake, make sure you consume it roughly an hour before training so you avoid feeling full or bloated when exercising.’
Other foods that are high in protein include lean meats, nuts, dairy products, legumes and beans.
FOODS THAT ARE HIGH IN PROTEIN
Some food sources of dietary protein include:
* Lean meats – beef, lamb, veal, pork, kangaroo
* Poultry – chicken, turkey, duck, emu, goose, bush birds
* Fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams
* Dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)
* Nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds
* Legumes and beans – all beans, lentils, chickpeas, split peas, tofu
Source: Better Health