Sources of protein decoded

Protein – which is made up of amino acids – is the essential building block of muscles. When you exercise, your muscles tear microscopically. As they repair themselves, you visibly see your muscles developing. This nutrient helps this process, which is why so many people who are interested in changing the way their body looks consume a lot of it and/or supplement with whey. So which method is a ‘better’ source? Adding more protein to your diet – in the form of (for example) eggs and lean chicken breasts – or taking whey? What should you – as a personal trainer – be advising your clients?

Sources of Protein Compared

There are various sources that can be found naturally in food. Meat, poultry and fish are great. For example, 100g of lean chicken breasts provides 33g while around 100g of salmon contains 20g.

Fatty meats – such as sausages –  score quite high on the protein scale but also on the saturated fat counter. A serving of 100g of ribs contains 23g of protein but – at the same time – 11g of saturated fat, the bad kind which clogs up your arteries and causes heart disease.

For non-meat eaters, eggs and legumes are excellent sources of protein. One hundred grams of boiled eggs contains 13g of protein while legumes – such as chickpeas – contains 19g for every 100g.

Why Whey Protein?

Whey is used by many bodybuilders and weightlifters to supplement their intake of this nutrient so increasing the rate at which their muscles develop. It is also extremely popular as it’s freely available – from most health shops and pharmacies – and is available in great-tasting flavours.

As this is a by-product of milk, it is not suggested for people who are lactose intolerant. (In this circumstance, other types – such as soy or pea – are better to take.)

As a personal trainer, your clients will come to you asking for advice on the best way to accelerate their training routines. They need to ensure that what they’re eating compliments what they’re trying to do in the gym. This means that a solid knowledge of nutrition is essential. Sign up for a Personal Training and Nutrition Certification from Trifocus Fitness Academy and become a personal trainer/nutrition specialist.

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