Tuesday, September 2, 2014

Weight Loss Wednesday - Nutrition 101 Part 1

Happy Weight Loss Wednesday Pink Lemonade friends. Lets get back to basics with a little nutrition 101 lesson. Knowledge and understanding is the first step to change. Now you don’t need to be a microbiologist to succeed, but you do need to have a basic understanding of the major nutrients that you’ll get from your foods.

The food you consume can be broken down into 3-main categories of nutrients:


So, lesson number one is about Protein specifically. I'll follow up with two more articles about carbs and fats.

Protein is essential to repair and growth in muscles. It is composed of amino acids, tiny building blocks in the human body. Amino acids are critical to your health. Remember the more muscle that you can keep and build, the higher your metabolism. The more muscle, the more fat burn, even while you sleep.

However, one of the biggest reasons why protein plays a big role in your supportive eating is because protein does not spike your sugar level up. The more your blood sugar is steady, the more fat your body can release to be utilize as energy.

Protein is hard for your body to break down causing up to 20% more thermic effect compared to carbohydrates and fat. What does that mean? When you consume protein, 20% of the total protein calories are used just to break down the protein into small chains of amino acids. That is extremely important to help boost your metabolism.

Protein is also a natural appetite suppressant. My favorite sources of Protein include:

Chicken Breast
Turkey Breast
Fish, Tuna
Lean Pork
Low-Fat Dairy products
Whey protein

Protein Rule #1:
Consume a serving of high quality protein in every meal.
Your body is going to need an on-going supply of amino acids to keep feeding your muscles with the raw nutrients it needs to repair itself and increase in size and strength.

Protein Rule #2:
Consume 2 servings of protein immediately after your workouts.
When you train hard, you’re causing microfiber damage to your muscle cells. Don’t worry, thats a good thing because you’re training your muscles to build up stronger to be able to handle the extra workload you’re throwing at it. That repair process will help you build more muscle, increase in strength, and burn more fat. Immediately after a workout, your muscles are BEGGING for some additional support to begin the recovery process so they need more protein than usual.

Protein Rule #3:
Consume a serving of protein about 1-hour before going to bed.
When you sleep, your body goes into repair mode.This is a key opportunity for your body to build muscle and burn fat. But to do its job, it needs protein and since you’re about to go into a 6-8 hour fasting period, you need to give it one more shot of protein’s amino acids.

Protein Rule #4:
Consume a serving of high quality protein first thing in the morning.
While you were sleeping, your body was basically in a starved state. When you first get up in the morning, it will be looking for a re-supply.

Come back next week for the lowdown on carbohydrates. Until then, have a safe, happy and healthy week ahead.

Coach Jenn

of Personal Fit Coach.com


Sunny View said...

This is good to know!

blueviolet said...

Nobody really has ever broken it down like that before. That's really interesting!