NG5 SHERWOOD JUNE/JULY 2021
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Are you getting enough protein?<br />
So many people who come to us for health<br />
coaching aren’t consuming anywhere near<br />
enough protein in their daily diet.<br />
Through the media and clever marketing, protein<br />
gets linked to building muscle, which for a lot of<br />
people, particularly women, worries them. They<br />
don’t want to get too big or muscular. So protein is<br />
avoided and calories made up elsewhere, often with<br />
carbs (which are not the devils work, stick with me…)<br />
Let me explain…<br />
We need carbs and fats in our diet, this is 100% fact<br />
and neither should be considered ‘bad’. BUT… we<br />
do need to be mindful of how much we consume.<br />
Effectively, carbs are sugars once they are broken<br />
down into fuel, and we only need so much fuel to<br />
actually use as energy. The overspill we consume<br />
will need to be stored, EVEN IF YOU ARE WITHIN<br />
YOUR CALORIES (now read this again before<br />
moving on).<br />
So, this is the first part. Calories consumed need to<br />
be a healthy combination of ALL macronutrients.<br />
Having too much fuel can still lead to seeing little to<br />
no effect on body fat loss.<br />
NOW, let’s talk protein and its many key benefits -<br />
which aren’t just for building muscle.<br />
Protein is made up of amino acids (the building<br />
blocks of muscle). It repairs torn and broken-down<br />
muscle fibre. So essentially, you have to be creating<br />
damage to muscle, like resistance training in the<br />
gym, for muscle to repair and grow. Consuming<br />
protein alone will not make muscle grow.<br />
Next, protein helps with food satiety - it keeps you<br />
fuller for longer.<br />
AND it helps with hormone regulation and aids<br />
recovery of the body.<br />
It’s important to remember that our bodies don’t<br />
store protein, so we need to eat it every day. So<br />
how much protein should we be consuming daily to<br />
unlock these key benefits?<br />
Around 1g of protein per 1lb of bodyweight. So,<br />
180lb in weight = 180g of protein. A scale of 0.6-<br />
1.5g of protein per 1lb of body weight is used when<br />
working out your intake needs.<br />
My mini challenge for you:<br />
At your next meal, see how much protein you are<br />
actually consuming. Protein can come into your<br />
diet in many ways, not just from meat and protein<br />
shakes. Think eggs, tofu, beans and seafood. Assess<br />
your daily protein intake for a week. Remember you<br />
need to spread the consumption out over the day.<br />
Are you close to 1g per 1lb of body weight per day?<br />
Main Meal Idea<br />
KOREAN PORK BOWL (Serves 1)<br />
Ingredients<br />
½ tbsp coconut oil<br />
180g lean pork thinly sliced<br />
1 small carrot<br />
½ courgette<br />
4 mushrooms – sliced<br />
½ red pepper<br />
175g cooked basmati rice<br />
For the sauce<br />
1 tsp hot chilli sauce<br />
1 tbsp apple cider vinegar<br />
1 tsp honey<br />
1 clove garlic – crushed<br />
½ thumb size piece ginger – finely chopped<br />
1 tbsp dark soy sauce<br />
Method<br />
1. Melt half the coconut oil in a large pan/wok<br />
2. Add the pork in single layers and cook for 1-2<br />
mins each side. Then set aside<br />
3. Peel the carrot into thin strips and slice the<br />
courgette into matchsticks<br />
4. Melt remaining oil in the pan, stir fry the carrot,<br />
courgette and mushrooms for 2 mins.<br />
5. Remove from heat and allow to sit for 2-3 mins.<br />
6. For the sauce, mix together all of the ingredients<br />
and set aside.<br />
7. Place the cooked rice in a bowl and place the<br />
pork and veg on top.<br />
8. Drizzle the sauce over the top and serve<br />
MACROS: Protein 52g, Carbs 85g, Fats 11g,<br />
Calories 610<br />
For past articles and much more you can<br />
visit my website www.CoachAndyJames.com<br />
Email: ask@coachandyjames.com<br />
Website: www.CoachAndyJames.com