Protein is a macro nutrient. Therefore, it is needed in large quantities in the body. Protein is a vital component in the diet.

• Your body uses protein to build and repair important tissues in the body
• Protein is a vital building block of bones, muscle, cartilage and blood
• Protein is essential for enzyme and hormone synthesis
• Our skin, hair and nails are all made of certain proteins

 
Do I need it for weight loss?
It has been proven to be an essential component to a weight loss diet due to :

• It’s higher thermic effect. Protein requires more energy to digest, so you burn more calories just consuming protein rich foods
• Protein has been proven to stabilise blood sugars. So we don’t get blood sugar spikes and drops which cause regular hunger pangs
• Their satiety effects. Example: We are more likely to over consume pasta, bread, potatoes rather than whole chicken breasts as protein rich foods keep us fuller for longer

 
Our 6 Week Challenge diet is a protein based diet.

What about as an athlete?
A high protein diet is also beneficial to an athlete because:

• Athletes require high protein foods for recovery. Muscle fibres tear during exercise and it is vital we repair them so high protein foods help with this process
• Athletes also need blood sugar stability for performance, so protein rich foods will stabilise this
• Body composition is important to athletes. To obtain a good lean muscle mass and consequently a lower body fat mass, a high protein diet will help achieve this

Sources of protein
Animal Sources – Meat (Chicken, turkey, beef, lamb etc.) Offal, Fish, Seafood, Dairy products, Eggs
Plant Proteins – Lentils, Quinoa, Hemp and chia seeds, spirulina, nuts, seeds, beans, tofu, edamame
I recommend eating a combination of plant and animal protein to increase absorption of both and to include a variety of vitamins and minerals in the diet 
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How do include it regularly in the diet?
Breakfast
I recommend eggs. If weight loss is a goal, make it egg whites as they are low in calories
Alternatively, you can add egg whites to oats for breakfast or add whey protein. You could chose Greek yogurt and add your favourite toppings
Lunch
I recommend salad and build up around the salad. Add animal protein like chicken and vegetable protein like seeds or edamame and a light carbohydrate like cous cous, quinoa or berries
Dinner
I recommend a lean meat/fish, vegetables and a complex carbohydrate – Cod with broccoli and sweet potato
Snacks
I recommend protein rich snacks like canned fish, boiled eggs, whey protein, Greek yogurt, falafels.
 
Do I need a protein supplement?
This depends on the individual. I always recommend real food first. If you are training hard and feel you are not recovering adequately then maybe it could be an option but look at all other aspects first like sleep, rest and adequate nutrition. Most regular people won’t need a supplement but it may be a very healthy, convenient snack especially for those who don’t have time to eat meals or drive a lot.
 
In summary, protein is beneficial to everyone regardless of goals. Make sure to get adequate amounts of it in your diet.
 
Nest Week: Are Carbohydrates bad?
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Did you know that up to 60% of the human body is made up of water. Our brain, heart, lungs, skin, kidneys etc. all contain a certain percentage of water and it is vital for our survival to keep hydrated. The loss of water and electrolytes from cells in our body is called dehydration.



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Dehydration occurs in 2 ways:

1. We do not consume enough fluids to offset sweat losses
2. Sweat losses exceed maximum tolerable fluid ingestion e.g in warm climate (Unfortunately we don’t suffer from that in Ireland ☹)

 
Recommendations
It is recommended that you consume at least 2 litres of water daily. This is dependent on exercise (duration and intensity) and the temperature of the environment. This can also vary from person to person.
 
How do you know if you are dehydrated?
The colour of your urine is usually the best measure. It should be a light yellow to clear colour. If it is dark yellow/brown you are more than like dehydrated.
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Effects of dehydration on the body:

• Diarrhoea
• Headaches
• Muscle cramps
• Dizziness
• Fatigue
• Dry mouth, lips, eyes

 
Dehydration in athletes
 
As athletes train frequently and deplete water stores through sweating, it is vital they are constantly hydrating. Dehydration can have a huge impact on an athlete’s performance.
 
Effect on performance
Hydration is vital for those who exercise and dehydration may cause problems with regards performance. Dehydration in athletes can have a huge impact on physical performance. As little as 2% can impair physical and mental performance by up to 10%.
 
How do we prevent this?
Hydrating pre, para and post training. At least 2 litres of water is required and
Remember dehydration is not just loss of fluids but loss of electrolytes too. A rehydration salt may be beneficial to those who find it hard to rehydrate. Some brands of electrolytes include Kinetica, ORS and Dioralite.

Muscle cramps
 
Muscle cramps can be seen as an effect of dehydration but they can also be as a result of neuromuscular fatigue.
 
Ways to avoid muscle cramps:

1. Keep well hydrated, not just water but also electrolytes – sodium, potassium, magnesium
2. Ensure sufficient calcium in diet – calcium required for muscle contractions, lack can result in cramping
3. Stretch and proper recovery
4. Make sure clothes fit – tight socks, shorts, footwear can put unwanted stress on muscles
5. Tonic water contains an ingredient called quinine which when consumed prior to activity may help

 
Next Week: Why is protein so important?
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It is important to lead by example when it comes to nutrition in children. Remember, children are easily led so they will repeat the actions they see. It is also important to understand that children have no control over what they eat so as parents/guardians you need to help them. 

Ways to encourage children to eat healthy
 

Healthy eating starts at home. Parents have to eat healthy around children for them to follow suit
Make healthy eating fun. Making fun shapes or animals out of food will encourage children to eat healthier
If your child has a sweet tooth – encourage more fruit consumption rather than sweet and chocolate consumption
Add sugar free cordial/fruit to water to make water more consumable
Educate your kids. When they are sitting down, tell them about what they are eating and why? Soon, they will become more inquisitive and want to know more
Encourage your kids to help you with cooking. They are more likely to consume the food having helped out

Tips to give kids treats but healthier versions:
 

• Try a sparkling water with no added sugar cordial
• If they are active and need a sports drink, why not make your own

200ml Cordial
800ml Water
Pinch Salt

• Make homemade sweet treats with dates, honey and dark chocolate
• Buy ‘Propercorn’ or make your own popcorn instead of buying popcorn in the cinema. This will also save your pocket.
• Smoothie ice lollies during warm weather are a great alternative to sugar ridden ice creams
• Greek yogurt with warmed berries is a great alternative to sugary yogurts

​Next Week: Hydration

This is a question I get asked a lot. And the plain and simple answer is yes. Why? Training days require a lot more energy which means more food. Rest days on the other hand are the opposite your body requires less energy and therefore fewer calories are required. Sounds simple doesn’t it? But then different days will require different nutrient profiles. I will make this as simple as possible.

These recommendations are based on getting the most out of your training sessions and for optimal body composition. They are also based on normal people training not athletes, athletes will be different as their training volume is different. For maximum performance on high activity days I recommend high protein, moderate fats and higher carbohydrate intake. Rest days will be high protein, lower carb and higher fats (fats are an area which a lot of people fall down on and are crucial for recovery). The quality and timing of these foods are also very important. Try to stay away from processed foods and instead choose whole, nutritious foods like meat, fish, fruit, vegetables, nuts and seeds. Swap white bread sandwiches for potato and sweet potato or pick plain chicken fillets instead of breaded chicken.

Finally, nutrient timing is also very important, and the meals centred on training are the most crucial. I recommend carbohydrate based meals should be consumed pre and post workout to achieve best results and to fully replenish energy stores, and protein based meals should be consumed throughout the day. I hope this helps to answer some questions. I have also included an example of a meal plan just to make it clearer.

 
Day 1
Rest Day
 
 
Breakfast

• Smoked Salmon, spinach and sesame seed omelette (1 egg, 2 egg whites)
• Avocado
• Cup of green tea

 
 
Mid-morning

• Blueberries
• 3 scoops Greek yogurt/pot Glenisk
• Tbsp. some form of nuts/seeds
• Apple

 
 

 
 
Lunch

• Tuna salad (w) Chickpeas/beans (added veg protein)
• Pear

 
 
Mid afternoon

• 30g almonds
• 25g Dark chocolate/small bar
• 2 ricecakes with peanut butter and banana/strawberries

 
 
Dinner

• 2 Turkey mince burgers
• Carrots
• Green beans
• Peas

Day 2
Training Day
 Breakfast

• 40g oats
• Scoop protein powder/egg white
• Tsp. chia seed
• Made (w) almond milk/dairy milk and water
• Berries and tsp. peanut butter
• Cup of green tea

Mid Morning Snack

• 30g almonds
• Apple
• Orange

 
Lunch

• Salmon
• Roasted carrots, parsnips and sweet potato

 
Mid Afternoon Snack

• 2 slices oat bread/2 corn cakes (w) cream cheese & salmon
• Green smoothie (spinach,  apple, water, cucumber, mint, chia seeds)

 
 Dinner

• PWO:*Thai Red Chicken Curry

With

• Peppers and onions
• Spinach
• Basmati Rice (50g)

Next Week: Nutrition Tips for Kids