0424 245 578

  • HOME
  • ABOUT
    • About Team One Fitness
    • About Yves Minten
    • Our Training Principles
    • Testimonials
  • TRAINING
    • Outdoor bootcamp classes
      • Bootcamp Classes in Bondi Beach
      • Bootcamp Classes in Coogee Beach
      • Bootcamp Classes in The Domain, Sydney CBD
    • Live Stream Fitness
    • The Shred
    • Corporate Fitness Training Sydney
    • Personal Training
  • TIMETABLE
  • SIGN UP
  • LOCATIONS
  • GALLERY
  • BLOG
  • CONTACT

Articles

28
FEB
2016
Sources of protein

Protein sources for weight loss and lean muscle gain

Eggs

Not only does one whole egg contain about 6 grams of high quality protein, but the yolk is extremely nutrient dense and provides a variety of valuable vitamins and minerals.

Leen Red Meat

Choose for lean meat to keep your fat and calorie intake under control. Here are a few examples of the leanest cuts you can find: eye of round roast or steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, top sirloin steak.

Lean Poultry

Poultry is an excellent protein source and can be used in an endless number of meals.

Skim milk

This is another great source and offers a variety of muscle building benefits. It contains about 8 grams of protein for one cup and can be easily added to meals to ensure that your total daily protein requirements are met.

Fish/seafood

Fish is high in protein, but it also provides the body with a high amount of the omega 3 fatty acids EPA and DHA, which are critical to your overall health as well as improving muscle growth, fat loss and joint strength.

Cottage Cheese

Cottage cheese contains mostly casein protein but it is also rich in l-glutamine. It is great to have as a snack but also tastes great when mixed with fresh fruit, peanut butter, canned salmon or even on its own with a bit of salt and pepper.

Nuts

Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang Almonds and pistachios.

How much protein does your body need each day? 

The amount you need in your diet depends on your weight, age, health and training goals.
As a rough guide, the recommended dietary intake (RDI) for protein is:

  • 0.75g/kg of bodyweight for adult women
  • 0.84g/kg of bodyweight for adult men

As an example, a 75kg adult male would need 63g of protein per day. It is recommended that 15 to 25 percent of total energy intake per day is from protein sources.
The human body can’t store protein and will excrete any excess. Therefore, the most effective way of using the daily protein requirement is to eat small amounts of protein at every meal or snack.

tag : bootcamp bondi, bootcamp cbd, bootcamp coogee, bootcamp Sydney, fitness, Fitness Bondi, Fitness Coogee, food, nutrition, protein, strength, Team One Fitness, toning, Yves Minten
by : Staff
comment : 233

Social Share

  • google-share

Search Articles

Recent Articles

the best and worst alcohol drinks for weight loss

The best and worst alcohol drinks for weight loss

December 18, 2021
Summer bodies are built in winter

Summer bodies are built in winter

June 11, 2021
Things not to eat

Things not to eat

October 28, 2018
Never miss a Monday training session

Never miss a Monday training session

October 11, 2018
Little changes for a better and healthier life

Simple swaps for a better & healthier life

September 20, 2018
Anzac Workout

My Anzac Day Workout

April 28, 2017
Get your butt of your chair

Get your butt off your chair

February 10, 2017
AMRAP Five Plus

AMRAP Five Plus

February 03, 2017

Categories

  • Education
  • Events
  • Fitness
  • General
  • Health
  • Motivation
  • News
  • Nutrition
  • Recipes
  • Workouts

About Team One Fitness

  • About Yves Minten
  • About Team One Fitness
  • Our training principles
  • Testimonials
  • FAQ’s
  • Terms and conditions
  • Work for Team One!

Classes

  • Outdoor bootcamp classes
    • Bootcamp Classes in Bondi Beach
    • Bootcamp Classes in Coogee Beach
    • Bootcamp Classes in The Domain, Sydney CBD
  • Personal Training Program
  • Corporate Fitness Training Sydney

Follow Us on Instagram

Like Us on Facebook

© Team One Fitness 2022
Website Maintained by Torquay Web Design