Choosing the ‘BEST’ option to fuel your goals..
This week, let's dive into protein efficiency and how to make the most of your intake for muscle growth, recovery, and overall performance.
Caloric Efficiency of Protein Sources
Take a look at the attached graph comparing calories per 30g of protein. As you can see, egg whites lead the way as the lowest-calorie option—making them a fantastic breakfast alternative to whole eggs.
For lunch and dinner, I always recommend chicken breast, turkey, and lean beef as top-tier protein sources. When it comes to breakfast and snacks, whey protein, YoPro, and Chobani are excellent, energy-packed choices.
If you're in a bulking phase, peanut butter can be a great addition. Though it sits highest in calories, it still provides a solid protein profile.
How to Optimise Your Protein Intake
To maximize muscle recovery and growth, I recommend:
Consuming 2-2.5g of protein per kg of body weight daily.
Focusing on complete protein sources that contain at least 2g of leucine per serving for optimal muscle protein synthesis (MPS).
Distributing your protein intake over 3-5 meals per day to enhance absorption and effectiveness.
The Thermal Effect of Food (TEF)
You may have heard of TEF, but let’s break it down:
Protein has a higher thermic effect than carbohydrates and fats, meaning your body burns 20-30% of protein calories simply through digestion and metabolism.
This increased calorie burn can help with weight management by boosting satiety and overall energy expenditure.
Impact on Fat Loss
When guiding clients through a fat loss phase, I generally recommend:
A 500-calorie deficit to achieve ~0.5kg of weight loss per week.
A diet high in protein, moderate in carbs, and lower in fats.
Increased energy output to preserve muscle while preventing metabolic slowdowns.
More on metabolism and muscle-building strategies next week!
Final Thoughts
I’ll leave it here before your brain explodes! If you have any questions, don’t hesitate to reach out—there’s no such thing as a silly question in my book.
Remember: Weight loss is a journey, not a destination, so let’s make it as enjoyable as possible!