4 Quick Health and Fitness Tips Every Busy Professional Should Know About Adding More Protein to Their Lifestyle
Not every diet, plan, or lifestyle will work for you. You have to constantly search for THE ONE that best serves you and the one you can commit to constantly and effortless. When it comes to meals, current research suggests that a meal frequency between 3 and 6 may be most optimal to allow dieters to lose fat without the risk of losing muscle.
Before I move forward, I am in no way promoting a high protein low carb diet (Atkins) or any specific diet. I am merely giving universal and helpful guidelines on making sure you are getting
Furthermore, the muscle-building response is maximally stimulated when a meal has at least 20–25g of protein (leucine loaded). Evenly spreading your total protein intake throughout your day makes sure of that!
Here are several reasons:
1. Get The Right Amount of Protein
Research suggests a protein intake of 1g — 1.3g/lbs of body weight may best help preserve muscle mass throughout a diet, especially when already lean.
In fact, protein intake should be inversely related to the amount of body fat you have. The more you have, the lower end of the protein recommendation scale you should be and vice versa.
2. Understand the Demands of Your Body Type
Leaner people (with less body fat) are at a higher risk of losing muscle throughout a diet than people at higher body fat percentages in comparison to folks who care more about body fat. The demands for both need to be understood and addressed properly and progressively.
3. Train Frequently
The best thing you can do when following a certain life or diet is to BE ACTIVE! The higher activity also increases the protein requirements. While the primary function of protein is for structure and not for energy, some energy is converted from protein.
Our body converts protein in the liver to other types of substrates that we can use for energy expenditure. Is it a big component? No, but if you’re burning a ton of calories that small component can add up.
4. Keeps You Full for Longer Hours
Eating higher protein foods can be enjoyable. They will help you stay full longer and they will keep you away from higher palatable foods that could “trigger” you into overeating. Processed foods have so many chemicals and salts that trigger us to eat more than we should.
Above all, find the right balance of protein and adjust your macros if necessary, to see the best possible results.