Today our nutrition tip concentrates on protein.
Protein is not only essential for life, it is critical to get adequate amounts for building lean mass and preserving muscle if you are dieting.
so, how much is enough? Well opinions vary - the RDA (Recommended Daily Amount) is 0.8g per kg of bodyweight. We tend to think that like many RDA's that is a touch conservative and for those weight training with us we are inclined to advise nearer 1.5g per kg of desired bodyweight.
Of course, if you are (as we tend to) following a diet where carbohydrates are far more restricted, such as a ketogenic approach then protein requirements are even higher, to prevent muscle wasting. The amino acids are converted in the liver through a process called 'gluconeogenesis' (simply meaning the formation - genesis - of new - neo - glucose). So, if you are cutting carbs then you need plenty of protein!
Protein can come from both animal or vegetarian sources - for those who don't eat any meat, there are many excellent sources (ranging from and no excuse to be protein deficient! Although we advise you steer clear of all these highly processed soy products! My own favourite are lentils.....which are also high in fibre, but that's another tip for another day!