What exactly is protein? Well in simple terms, protein is a macro-nutrient made up of amino acids. Amino acids are like lego blocks, essentially the building blocks for life. So they are necessary to build strong hair, good skin and nails, and the reason protein gets a lot of attention in the fitness world – it is responsible for building LEAN muscle. Let’s be clear, ladies… this notion that eating more protein and drinking protein shakes will make you look like Arnold Schwarzenegger is absolutely and utterly ridiculous! In essence, the more you train, the more protein you need, and sometimes getting enough protein into each meal is really hard. That’s why a lot of people drink protein shakes, because they are a fast fix to getting those amino acids into your system to repair the muscles you break down during exercise. Another benefit of good protein is that it keeps you fuller for longer, hence a snack made up of protein or a shake, will keep the temptation to snack on sugary foods and keep the hunger at bay until you get to your lunch or dinner. Here are my top 5 good quality proteins that will be your body saviour!

  1. Fish: Any and all fish is good, except go easy on tuna as it contains high levels of mercury. The same goes for other big fish that we tend to consume less of like swordfish, shark (!?) and tilefish. My personal favourites are salmon, prawns, scallops, cod and sea bass
  2. White meat: Turkey and chicken are great sources of animal protein, but try to buy from a good source. I prefer organic, not because the nutritional value is any different but based on how the bird is raised there can be issues with non-organic poultry, listed below.
  3. Beef – grass fed where possible for the reasons listed below.
  4. Eggs – thought to be the new avocado! Studies have shown that dietary cholesterol from eggs has minimal effect on blood cholesterol if you’re healthy. They are a natural source of high-quality protein and contain a number of other nutrients like vitamin D, vitamin B12, phosphorus and riboflavin. Also, importantly eggs are rich in the essential amino acid leucine, which plays a unique role in stimulating MPS (muscle protein synthesis) which is key to building lean muscle. At just 70 calories an egg there are  6 grams of high-quality protein and all nine essential amino acids.  Nutrition research suggests eggs can play a role in weight management, muscle strength, brain function, eye health to name a few.
  5. Legumes: People always ask me what these are. Well, legumes are grown agriculturally, primarily for their grain seed called pulse. So think of pulses like, peas, beans, lentils, soybeans, alfalfa. These are a fantastic source of protein for vegetarians.

Reasons to think about buying organic poultry where possible:

  • Risk of food poisoning is lower due to the way non organic chickens are raised – where birds are crowded together indoors, so they more likely to produce infectious bacteria, which is why non-organic chickens are fed antibiotics as a norm.
  • The potential for contamination from veterinary hormones, antibiotics and other medications is a commonly cited reason for choosing organic meat
  • GMOs (Genetically modified organisms ) refers to any animal that has been altered through genetic engineering, can be a health hazard.
  • There are questions about the humane treatment of non organic/free range birds
  • Organic agriculture is gentler on the environment than conventional agricultural practices

Reasons to think about buying grass fed meats where possible:

  • Animals that are raised organic are not fed animal by-products and are not given growth hormones or antibiotics. Instead they are fed natural ingredients like grass. Non-organic animals are sometimes given/fed animal by-products, growth hormones and antibiotics– each of which can causes serious problems if consumed regularly.
  • Eating organic can definitely be expensive. But if you are willing to spend a little extra money every week on an organic item, we highly recommend that that item be meat. Organic meat is void of many toxins which can lead to health problems, so we feel that it is worth paying a bit more to really make an investment in your own health!

A x