Supplements - Protein

MUSCLE ENHANCERS

Protein Powder
Naturally occurring protein derived from food sources like poultry, fish and beef is a key nutrient in promoting overall health and improving fitness. When we train, the components found in protein, like essential amino acids, help to repair the body and strengthen muscle. According to various sources, for a leaner and athletic body composition we should be taking in between 1.5-2x our body weight in kilograms in grams of protein per day. ie. I weigh 80kg and should be taking on between 120-160 grams of protein. If you consider the average sized chicken breast contains 25-31grams of protein - that's a lot of protein to make up in the diet. That's where the protein shakes come in handy.

Just as an example, here's what my diet is like on a day when I'm training:

Breakfast:
Smoked Salmon  – 16g
2x eggs – 14g
Avocado – 1g
Tomatoes handful – 2g
Slice rye bread – 2g
Total protein = 35g

Lunch:
Smoked Haddock – 30g
Brocoli – 4g
New Potatoes – 3g
Peas – 3g
Total protein = 40g

Dinner:
Chicken Breast – 30g
Mushrooms – 2g
Asparagus – 1.5g
Swede Mash – 1.5g
Total protein = 35g

So, if I wanted to top up on my protein intake for improving muscle mass/recovery, I should look at potentially taking on board a couple of protein shakes with 20g protein in each serving along with some semi-skimmed milk to add another total 40-50g of protein to my diet.

Understanding what the best protein types are and for what purpose will help to achieve the desired results in your training. Here's 5 good ways to pick the right protein powder. Generally, whey protein appears to have one of the highest protein contents per gram but other alternatives like pea and hemp can be just as good and may be easier on the digestion for some people. Yellow Pea Protein is also good for cooking with and adding to sauces, soups and smoothies - ideal for vegans & vegetarians.

Ultimately, eating well with a balanced and nutritious diet are going to be the best option for health and well-being. But adding a good quality source of protein powder to supplement the diet can be a convenient method for being sure of having enough protein every day.

Soups, Salads And Super Juices

SPRING FRESH

I love the spring - the fresh, bright mornings, the birdsong and the beginnings of life emerging after the end of winter. A bit of sunshine can work wonders and so can eating (and drinking) fresh vegetables. I'm aiming to have steamed vegetables with meals at least once a day but it's much easier if you can have a power shot that has some fruit and veg in one tasty drink, which is still healthy and vital if you prepare it fresh. Trouble is, making a juice takes time and sometimes that's where we all fall short and settle for convenience, ie. from the supermarket. Apparently, freshly pressed/squeezed juice needs to be consumed within 30 minutes to get the most benefit from the live enzymes that give us that burst of vitality. The way the food is processed, can also destroy the enzymes. But with the right kind of juicer, the juice will retain it's goodness and can be kept for up to 3 days if stored in an airtight container in the fridge.

Keeping It Fresh

Make a double batch of juice and use a Thermos flask to store it in the fridge. I tend to have a smoothie in the morning because it's also good for you and convenient. I have been using fruit juice from the supermarket, but now making a batch of juice when I get in from work seems the best time and I know the juice used with the freshly blended vegetables will still have some potency if a good blender has been used.

Instant Soup
Waitrose and Sainsbury's both have a line in pre-cut vegetables for soup. Just add stock and simmer for 25 minutes. Then blend to a fine or chunky consistency. This is the perfect answer for those looking for a healthy and convenient meal.

Salads Galore
It's the easiest time of the year to eat well. Gone are the stodgy, stew urges. Now for me it's all about grilled fish, torn chicken, lean beef - all mixed with some fresh and tasty salads. There's literally 100's of different ways to get a meal with fresh fruit, veg and leaf in one tasty meal and having a selection of the ingredients in the fridge means we can mix them all up into tasty, fresh and convenient meals in no time.