Protein 101

Protein is the most important nutrient for changing body composition.

For those who don’t know what is meant by Body composition, the context we are referring too is the ratio of muscle mass to fat mass we have on our body.

Did you know, the word “Protein” actually means “of first importance” in Greek 🇬🇷

Proteins are a complex combination on smaller chemical compounds called amino acids. There are 22 amino acids, all of which can be put into two groups: essential and non-essential.

Essential Amino Acids - these are what the body needs fo get from food as the body cannot make them.

Non-Essential Amino Acids - these are what the body can make itself.

There is also something called the “thermogenic effect”, which we get from food. Simply put, we expend energy digesting, absorbing and removal of waste products from the food we eat. Protein has an estimated 20-30% thermogenic effect.
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It is important to note having sufficient protein intake is important for fat loss, it has been found in countless studies that increasing protein intake when in a calorie deficit aids fat loss, maintains muscle mass, maintains blood sugar stability, improves metabolic markers for health and makes calorie restriction more bearable.

A good guideline for how much protein we need to consume as a minimum is 1.6g per kg of body weight.

So an example would be: 100kg person needs 160g protein per day, spread out over 4 meals, 40g protein per meal, an approximate guide is 100g of meat/fish is circa 20g protein, so a 200g serving would be perfect 👌🏻

Over the next 5 days we’ll cover out top 5 sources of protein and why 🤓

Grass Fed Beef

Ok so what is “grass fed” and why should I care?

Grass fed beef refers to the animals diet and it includes much more than just grass, covering herbs, flowers, clover and other legumes which are collectively referred to as “pasture”.

So how exactly is it healthier for us?

The power is in the plants 🌱, the cool scientific bit is that plants naturally produce their own antioxidants to protect themselves from things such as UV Rays, disease and premature ageing. When the cows ingest, digest and absorb their pasture the nutrients accumulate in their fat, this is ingested buy us during consumption.

So you see, it’s not just what we eat that impacts our health, it’s what the animal has consumed during it’s life that it key too.

How is this healthier for the environment?

Encouraging cattle to graze from the pasture increases fertility within the soil and is incredibly good for lowering the carbon emissions and it has been shown to increase the biodiversity of pasture ecosystems.

What else will Grass Fed do for me?

Well grass fed beed contains higher levels of CLA (Conjugated Linoleic Acid). This has anti-inflammatory properties and has been linked to reducing cancer risks and has been shown to have positive affects on immune system function.

Wild Salmon

When Salmon is “wild-caught” and not from an “over farmed” source it has tremendous health benefits to the human body.

The “wild caught” salmon’s nutritional profile make it one of the healthiest foods available.

Ok so what are the main benefits of eating “wild-caught” vs “over farmed” salmon:

1 - Lower in contaminants
2 - Superior Omega 3 to Omega 6 Ratio
3 - Higher in Zinc
4 - Higher in Potassium
5 - Higher in Iron
6 - Higher in Calcium

What are the benefits to my health:

1 - High in Vitamin D
2 - Improves Bone Health (Omega 3)
3 - Boosts brain function (Omega 3)
4 - Enhance eye sight (Omega 3)
5 - May fight cancer development (Omega 3)

How do I cook it:

Healthiest - bake it, take some foil and place your salmon fillet skin side down, season with salt, pepper and a slice of lemon and drizzle a small amount of olive oil on top, cover with foil and bake for 20 mins.

Tastiest - pan fry in grass fed butter - take a small frying pan, add small amount of grass fed butter, season salmon fillet with salt, pepper and some cajun spices, fry skin side down until crisp, flip over and cook until done - bon appétit.

Game

Why should I eat game?

If your conscience is telling you to think about the truth behind the food on your plate - eating game should keep you satisfied.

Game meat is enjoying a growing reputation as one of the most sustainable meats going.

Why?

Ethically, you can be assured that the food you eat has come from an animal that has lived a life that is wild, free and has had the choice to do what is what meant to do in it’s natural environment. Having animals roam free in their natural habitat has benefits for all manner of other species, plants and the eco system it is essential too.

So why is game good for me?

Game is wild, natural and free range and if you are looking for something low in fat and cholesterol, game is a delicious and healthy alternative to many other red meats.

Venison is high in protein, low in saturated fatty acids and contains higher levels of iron than any other red meat.

Pheasant and partridge also contain a high level of iron, protein, vitamin B(6) and selenium, which helps to protect cells from damage caused by free radicals.

Further to the high nutritional value of wild game, is the knowledge that no added substances have been added to the meat.

Give this sustainable option a go, for us in the UK 🇬🇧 try: Partridge, Boar, Pheasant or Venison.

Duck Eggs

So why consider a switch from a chicken egg to a duck egg?

The benefits of duck eggs come about because they are so nutrient-rich. Being high in vitamin B12, selenium and choline, all three of these have great health benefits to your body.

So what are the benefits?

Choline - Choline is an essential nutrient, meaning it is required for normal bodily function and human health. Though your liver can make small amounts, you must obtain the majority through your diet. Choline is involved in many different processes, such as cell structure and messaging, fat transport and metabolism, DNA synthesis and nervous system maintenance.

Vitamin B12 - Vitamin B12, also known as cobalamin, is an essential vitamin that your body needs but cannot produce. Vitamin B12 has many roles in your body. It supports the normal function of your nerve cells and is needed for red blood cell formation and DNA synthesis. Low levels of vitamin B12 can cause issues with balance and memory, as well as fatigue.

Selenium - Though you may have never heard of selenium, this amazing nutrient is vital to your health. Selenium is an essential mineral, meaning it must be obtained through your diet. It’s only needed in small amounts but plays a major role in important processes in your body, including your metabolism and thyroid function.

Any other cool stuff?

Interestingly, the benefits of duck eggs go beyond their nutrition. According to a 2015 study in the Journal of Agricultural and Food Chemistry, peptides in the whites of duck eggs can promote and enhance the body's ability to absorb the essential mineral calcium in your digestive system. This is important since calcium helps your body's muscles function properly and maintains the health of your bones and teeth.

Duck eggs are also rich in antioxidants. According to a 2014 study in the Biochemical and Biophysical Research Communications Journal, the egg whites of duck eggs contain different antioxidants that can potentially help prevent various diseases, including heart disease and neurodegenerative conditions.

Plant Protein

It’s fascinating to see people be influenced by media, the recent documentary has brought more public awareness to plants and vegetables.

This awareness has made people question their eating habits and want to introduce more vegetables and more plants into their diet - THIS IS AMAZING 👏🏻

But why does this have to be at the cost of quality animal protein?

Surely if everyone’s diet was comprised of “single ingredient” food - you know, food that is what it says it is and that contains it’s own food enzyme to aid digestion, then we would all be in better health?

So yes I am encouraging eat more plants, this will improve your health.

However, so will high quality animal protein as discussed in our previous posts.

See below for our top source of plant protein to include in your diet:

Lentils - these are edible seeds from the legume family.

Lentils are packed with B Vitamins, magnesium, zinc, iron and potassium.

We have different types of lentils, here are some common lentil types: Brown, Puy, Green, Yellow, Red and Beluga.

Though each variation may differ slightly, generally the nutrition expected from 100g cooked serving is shown below:

9g Protein
20g Carbs
0.5g Fats
7.8g Fibre.

The key to lentils is that they are rich is polyphenols, these are a category of health promoting phytochemicals.

These have ben known to have antioxidant, anti inflammatory and neuroprotective effects.

Lentils have also been shown to have positive effects on reducing overall risk of heart disease and several risk factors associated.

How do I cook these?

Lentils contain anti-nutrients which can affect the absorption of other nutrients.

One which is important to note is the Lectins.

To minimise the impact of these lectins and get the most from your lentils, if you soak these overnight and discard the water before cooking, this will be a huge help.