MF answers some of your most pressing protein related questions
Protein is the key nutrient for anyone looking to build muscle and burn fat, but it comes in many guises from powders and supplements to premium steaks and peanuts. While many people know that having plenty of protein in your diet is important, there are still a lot that people tend to be unsure of. How much should you eat? What are the best sources? Etc. So take note, MF have taken the liberty of answering some of the most common questions related to the mightiest of macronutrients.
1. Is it better to take protein powder or eat real food?
This is quite objective really. Of course it isn’t the best idea to source all of your protein intake from powder, if you were to only ever be using one, it should be whole foods, but there is an important place in your diet for both. Powders are great due to their sheer convenience, value for money, immunity-boosting benefits and the fact that they can be digested far quicker post-workout than an entire steak. On the flip side, whole foods provide myriad additional nutrients such as iron and magnesium that many powders do not. Striking a balance between the two is always advised, but as we mentioned if you have to leave one out just ask what you’d rather, gorge on a whole roast chicken or down another cookie and cream flavoured shake?
2. What stands out as the best source of protein?
Again this isn’t a question that has a definitive answer. What you should be looking for is anything that is considered a ‘complete protein’, containing an adequate amount of all nine of the essential amino acids. These are deemed ‘essential’ because the body cannot produce them on its own. Animal protein sources such as milk, eggs, fish and meat are deemed complete proteins, containing all of the building block that the body requires. Of course, a piece of salmon is going to have more protein in it than one egg, but they are both considered complete proteins so are therefore what you want to be feeding your body with.
3. Does the more protein I consume equate to faster muscle gains?
Yes, it does work out like that, in a sense. Not all of the protein that you feed your body goes toward protein synthesis. Once you have fed your body enough of the good stuff to drive protein synthesis it will start to oxidize the protein for energy. Because of this there is no real need to overload on protein as driving your intake far beyond 30-40% of your GDA is unlikely to offer additional muscle-building benefits. What it will do is start to cut into your carb and fat intake, which could end up hindering your goals.
4. Is it possible to put on fat if I eat too much protein?
The common though …read more