If you are a strength or power athlete or a bodybuilder then you may be looking at up to 3.5g of protein per kg of bodyweight but that is a shed load of chicken!
So to summarise consuming protein is a fantastic way to improve body composition through muscle gain and fat loss.
My next post will link back to this one and will discuss whether you should use protein shakes and other protein supplements so keep an eye of for that!
Randazzo said these fresh whole-food fruits contain valuable phytonutrients and antioxidants “while providing that much-needed easily digestible carbohydrate immediately after a workout. These nutrient-packed seeds and nuts are perfect on-the-go proteins that help keep you full yet energized and provide post-workout protein to rebuild muscle. Scientists at the Gladstone Institutes have discovered an unusual regulator of body weight and the metabolic syndrome: a molecular mechanism more commonly associated with brain cells. BrunchNews connects you to the latest and trending news from the best news websites around the world.
They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.


Protein helps build lean muscle tissue by increasing protein synthesis building muscle an stunts protein degradation (breakdown) for several hours after consuming it. Protein helps suppress hunger, meaning if you are consuming a regular protein diet you should be able to reduce your portion size and have less urge to snack, reducing your overall calorie consumption and therefore assisting with weight loss.
Consuming a high protein diet will allow you to make substantial size and strength gains during weight training. There are many other advantages which I’ll not go into detail about now but they include, improved bone density, improved cardiovascular health, better brain function and improved sleep.
There are substantial health benefits from consuming protein as well as gains in strength and performance. I qualified as a personal trainer in 2010, gaining my qualification through ‘The Training Room’, a highly establised training provider within the health and fitness industry. You are making the wrong exercise choices   Of course if you are a beginner you need to gradually ease yourself into exercise, learn techniques and good form etc etc, however far too many people stroll through workouts barely breaking a sweat. If weight training helps you increase muscle mass and protein helps you increase muscle mass then together we have a lethal combination.


Consume enough protein to reflect your weight, lifestyle and goals through a variety of protein sources to keep eating exciting and satisfying. Since gaining my qualification I have established my own business providing a first class personal training service to a wide range of clients of differing ages and fitness levels via one to one sessions and group classes. This may sound incredibly obvious but you must be in a calorie deficit to lose body fat, i.e you must burn more calories that you consume. Protein rich foods include meats, fish, nuts and pulses, eggs, milk and yoghurt to name a few! Studies have shown that increasing protein intake by 65% move normal levels over a set period of time produces the greatest muscle development.



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