Pros and Cons of Protein Powder

Pros and Cons of Protein Powder

Body Composition
Protein powder is one of the most commonly utilised sports supplements. While it has a wide range of potential applications, it’s typically used by people aiming to improve their body composition through increasing muscle mass and/or decreasing body fat. It isn’t necessary, but it can have some utility if used well. Pros Convenience In some cases, it can be difficult to obtain the optimal amount of protein through food. Protein powder can be a tool to help reach this target. It also can be useful for times when you want to consume protein, but it would be inconvenient due to schedule or appetite. For example, if you are on the go, a protein shake is going to be more convenient than a meal. Or if you have just finished a…
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Is Protein One of the “Secrets” for Weight Loss?

Is Protein One of the “Secrets” for Weight Loss?

Body Composition
A few weeks ago, I presented at a small conference on protein for weight-loss as I feel like it is a subject that is undervalued by a lot of dietitians. Since I am a Gary Vee fanboy and love his idea of pillar content, I figured I would also turn aspects of that presentation into this blog post and share it on a larger scale. My background prior to studying nutrition at university started with an excessive amount of time reading the forums on bodybuilding.com during 2012, followed by even more procrastination in the form of being an active member of a niche bodybuilding/powerlifting forum from 2013-2014. I feel like this has given me a different perspective to other dietitians who have come from different backgrounds. There was a lot…
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Are High Protein Diets Useful for Weight Loss?

Are High Protein Diets Useful for Weight Loss?

Health
There is much debate around this hot topic and justifiably so. To the common person with little nutritional knowledge, carbs and fats are what make you put on weight right? Protein takes longer to break down and keeps you fuller for longer and therefore it must be the answer. Unfortunately, it is not that simple. Before we delve into this discussion lets take a few steps backwards and define the key components. What are Proteins Amino acids are the building blocks of protein and are made up of carbon, hydrogen, oxygen, nitrogen and sulphur. Percentage-wise, 43% of our body’s protein is in our muscle, 15% in our skin and 16% in our blood. Amino acids transform from primary to secondary to tertiary and then finally to its quaternary structure, where…
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It Is Difficult to Overeat Lean Meat

It Is Difficult to Overeat Lean Meat

Other
A lot of people discourage having large quantities of meat (which also has some merit for different reasons) - but I have found increasing somebody’s intake of lean meats can be quite effective if they are looking to lose weight. Muscle Mass Firstly, it is not overly uncommon for people to average <1g protein per kg of body weight. This sounds like a low mark, particularly since there are plenty of people out there who talk about how western culture encourages the overconsumption of protein. It is a theme I do see in practice though. There are also plenty of people who average slightly above that mark but aren't super consistent, which leaves them with certain days or weeks where they have much lower intakes then usual, which could also…
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5 Nutrition Hacks to Ensure Optimal Progress in the Gym

5 Nutrition Hacks to Ensure Optimal Progress in the Gym

Body Composition
Training is only one piece of the equation when it comes to getting good results in the gym. Without adequate nutrition, not only does your body lack the fuel it needs to push through a tough workout, it is unable to effectively recover and grow after each session.  This article will outline 5 nutrition hacks to ensure that you are getting the full benefits out of each session. 1) Ensure You Are Consuming an Appropriate Number of Calories Consuming the correct amount of calories per day is vital to ensure you are seeing progress at the gym. Your ideal calorie intake depends on a variety of factors such as goals, age, gender, resting metabolic rate and current training load. For those looking to gain size, you will require a calorie…
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