By Paul Meldrum

When it comes to achieving optimal body composition, getting your protein intake right is one of the best things you can do to help you achieve your goals. In latin, Protein means of primary importance and as such as we need to ensure it is a key component of your diet. here are our 3 most important rules for optimising your protein consumption.

1. Make protein the main part of your breakfast

One of the worst things you can do for your body composition is consume a high carbohydrate breakfast. Unfortunately, this is what most people do each and every day. Cereal, toast, muffins and yoghurts are some of the worst offenders as they are all very high on glycaemic index which will cause massive issues with your blood sugar regulation. This will lead to carbohydrate and sugar cravings later on in the day.

A better way is to focus on protein rich foods for breakfast. This will lead to stable blood sugar levels and no cravings throughout the day. You will also experience more energy, less fatigue and better focus and attention throughout the day. One of our favourite combinations is the meat and nut breakfast. We have found that since implementing this with our clients nearly everyone has lost fat and built muscle faster than before. Eggs can substitute for meat if you can’t stomach meat initially. A good time to start this habit is one the weekend when you have more time and then you can enjoy the increased energy on the weekend.

2. Consume a fast absorbing protein after training

This is absolutely one of the best things you can do for your health and fitness. A fast absorbing protein such as a whey protein powder will help you recover from exercise, build muscle faster and lose fat faster. If you are not lean, try to have a pure protein shake with zero carbohydrates. If you are lean you can have a powder with carbohydrates to help replenish muscle glycogen and improve recovery.

3. Ensure you include a portion of protein with each meal

For each meal you consume, you should have a portion of protein every time. This is important as it will do the following

– Help control your blood sugar levels

– Control your appetite. Protein is the most satiating of all nutrients.

– Potentially faster fat loss

– Increased muscle building

– Improved immune function

A portion of protein is about equal to the size of your palm. This is an ideal portion for fat burning. For building muscle, have 2 portions of protein to accelerate your results.

Paul Meldrum has been training clients for over 10 years. He specialises in fat loss, muscle gain and rehabilitation. He was the winner of the 05/06 Personal Trainer of the year award. To download his 10 Steps to Fat Loss E Book visit http://dchealthperformance.com.au/

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By Paul Meldrum When it comes to achieving optimal body composition, getting your protein intake right is one of the best things you can do to help you achieve your goals. In latin, Protein means of primary importance and as such as we need to ensure it is a key...