Proteins

one of the major nutrients the body needs, protein is required in adequate amounts each day. It’s essential to life and without adequate protein, the body would not be able to grow or repair itself each day.

Proteins are made up of ‘building blocks’ called amino acids. Many of these amino acids are known as ‘essential’ because the body cannot make them and therefore, they must be supplied through the diet. When a protein contains all the essential amino acids, it is considered ‘complete’.

Proteins can be of animal or plant origin. All proteins of animal source are complete. Plant sources, with the exception of soy protein, are considered incomplete as they lack one or more essential amino acid. However, two incomplete plant proteins can be complementary – one protein can provide the amino acid the other lacks, and visa versa. This is how strict vegetarians are able to meet protein needs.

What does it do? Its primary role is to build and repair muscle tissue, but the body needs proteins for many other functions. Hormones (cellular messengers) are proteins, as are enzymes, which help the body perform many chemical reactions inside the cells. These as well as numerous other specialised proteins are made by the body in order to survive.

Where do you get it? Lean red meat, turkey, chicken, fish and eggs are rich sources of animal protein. Good sources of plant proteins include beans, lentils and peas. Protein powders made from soy, whey (from milk) or egg whites can be added to other foods to boost protein content. 

Healthy living tip Animal proteins tend to be higher is saturated fat than plant proteins. If consuming animal protiens, try to choose low fat options or lean cuts of meat

Healthy living tip Getting plenty of protein in your diet (along with moderate exercise) is important if you are looking to build lean muscle mass. By increasing your body’s percentage of lean muscle mass your metabolism is also increased meaning you’ll burn more calories even while you are sleeping!

Source: Herbalife

The Right Nutrition

Eating right involves more than just making the right food choices – it’s also about eating the right foods at the right time. We’ve put together some top tips to help you get it right!

 

Eat right when you get up. You don’t need to eat immediately upon awakening, but it’s really important to eat in the morning. Those who eat breakfast regularly are better able to control their weight, while breakfast skippers are likely to over-compensate and eat too much at lunch. If you can’t face much in the morning, try a bowl of oatmeal with a bit of Formula 3 Personalised Protein Powder stirred in, some fresh fruit with a scoop of cottage cheese or yogurt, or a protein shake made with protein powder, milk and fruit.

Eat right before you grocery shop. If you do your shopping on an empty stomach, you’ll be like a kid in a candy store – everything will look good to you. Grab a protein bar, a piece of fruit or a handful of nuts before you go out the door so you’ll be less tempted. And make a list – and do your best to stick to it.

Eat right when it comes to fats. We need small amounts of fat in the diet, but most of us eat too much. And some fats – like the ones naturally present in fish, tree nuts, olives and avocados – are healthier than others. Healthy fats add flavour, so add avocado or nuts to your salad, or a dab of flavourful olive oil to steamed vegetables. Eat right before you work out. You need to fuel up before your exercise – especially if you work out first thing in the morning. If you don’t have much time to eat beforehand, easy-to-digest foods like Formula 1 shakes, soups or yogurt do the trick. If you have a few hours to digest before you head out, have a regular meal with plenty of healthy carbs – whole grain breads, brown rice, pasta, fruits and vegetables – to keep you going.

Eat right after you exercise. After a good workout, your body might be low on fuel, so try to eat something within 30-45 minutes after you finish your exercise. Your muscles are looking to fruits, vegetables and whole grains to help replenish their stock of carbohydrates – and a shot of protein to help them recover.

Eat right when you eat out. We eat so many meals out these days that dining out isn’t the special occasion it used to be. Resist the urge to splurge when you’re out. If you’re trying to cut your calories, split a starter with a friend and order an extra salad. Or, skip the starchy side dishes and double up on vegetables. Ask for dressings and sauces on the side so you can control how much you eat.

Eat right at night. A lot of people eat lightly or skip meals during the day, only to eat huge amounts of calories between dinner and bedtime. But when you do most of your eating at night, your brain and muscles don’t get the fuel they need for your daily physical and mental activities. Instead, distribute your calories fairly evenly over your meals and snacks. If after-dinner snacking is piling on the pounds, try brushing your teeth right after dinner – it’s one of the best ways to signal that you’re done eating for the day.

Source: Herbalife