Protein and Fat Loss - The Real Reasons Protein is your friend!*

Tuesday, 24 April 2018, By Ben Kayser & Alex Allegrini

There are many reasons that Protein is needed as part of your diet. Firstly, protein is essential for tissue repair and muscle growth to maintain metabolism - for those who don't know what metabolism is, put simply it is the rate at which your body burns fat!

3 main factors contribute to metabolism:

  • 15% Daily Activity
  • 15% Thermogenic effect of food - calories it costs to eat
  • 70% - Resting metabolism which is made up 20% organs, 80% Muscle Mass

If you think about it we can't grow our organs so it makes sense to increase our muscle mass to help increase resting metabolism and therefore total calories burnt in a day, week, month, year etc. just by resting, working, sleeping, watching TV, transport and so on.

So how do we increase muscle mass?

Basically, when we lift weights, we rip and tear muscle fibres. Our body is smart and understands it will need to improve next time we lift weights. So, it then repairs itself to become bigger and stronger to cope with the weight next time! This is where protein comes in as it is a building block of muscles. Without protein we can never recover, grow and get stronger in our muscles.

Protein also increases satiety. It is denser at a molecular level compared to carbohydrates. It is therefore harder to break down, keeping you fuller for longer and supressing cravings. How many times have you gone to the movies got a large popcorn and finished before the movie started and were still hungry and wanted more? Easy right, no protein means you break it down easy and don't feel full. If you filled that same bucket with 2kgs of chicken, do you think you could finish it? No way, more protein means harder to breakdown and making you feel full!

When should we have protein?

Our body can't store protein so it's important to have it included in every meal. Males can absorb 50-70g per meal and females 30-50g. Remember if you decrease your carbs during the day your protein intake should increase to counteract the calorie deficit. This is why you always go higher protein on an accelerator day.

Some easy sources to find protein include.

Meat - beef 30g/100g, chicken22g/100g, pork, seafood, turkey and kangaroo. Just remember the whiter the meat the leaner cut. Chicken and turkey are leaner than beef or lamb.

Dairy - Yoghurt, Cheese, Milk, etc. Just remember that low fat options are good here to avoid being over fat targets. Also, beware of carbs as well. Things like skim milk have had the fat taken out but then has sugar added to make it taste better.

Supplements - protein powders and protein bars. Easy source when needed a protein hit as a snack, but also post workout or even adding in with yoghurt and fruit!

Non-animal products include Pea/brown rice/soy protein powders, tofu which has 17g/100g, rice and beans, seitan and quinoa. Just be aware of the carbs in some of these products such as quinoa and beans.

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

Join Drummoyne

Drummoyne Studio Articles

Protein Panic!

Protein Panic!*

Weight Loss

5 Myths Busted!

5 Myths Busted!*

Weight Loss

Got back pain? DO THIS!

Got back pain? DO THIS!*

Personal Training

Drummoyne Studio Testimonials

Lost 12kgs -beforeLost 12kgs -after

David Mclean

Lost 12kgs *

Lost 13kgs-beforeLost 13kgs-after

Suzanne Ellis

Lost 13kgs*

Lost 15kg-beforeLost 15kg-after

Adrienne Williams

Lost 15kg*

Body Transformation-beforeBody Transformation-after

David Macknamara

Body Transformation*

Lost 8% Body Fat!-beforeLost 8% Body Fat!-after

Murphy King-Smith

Lost 8% Body Fat!*

Lost 11kg-beforeLost 11kg-after

Iain Montague

Lost 11kg*

Lost 14kgs!-beforeLost 14kgs!-after

Damian Costigan

Lost 14kgs!*

Lost over 25 Ibs-beforeLost over 25 Ibs-after

Shelley Montague

Lost over 25 Ibs*

Lost 16kgs in 6 Months-beforeLost 16kgs in 6 Months-after

Natassia McMahon

Lost 16kgs in 6 Months*

Lost over 8kg-beforeLost over 8kg-after

Carmen Kelly

Lost over 8kg*

Lost 23kg!-beforeLost 23kg!-after

Roger Bertoni

Lost 23kg!*

*Individual results vary based on agreed goals

Connect With Us

Transform Your Life

with a Vision Personal Trainer

Thank you for your enquiry.

A studio representative will get back to you as soon as possible.