Whey to go?
So you see all the gym buffs strutting around with their shakers filled with these colourful liquids. And your thinking hmmm I need to get me one of those! Or do I? Or, will I put on weight or turn into Arnie over night?
Here is the lowdown!
Protein shakes are.... exactly what they say on the tin, they are a protein supplement. Protein is one of the three macro-nutrients our body needs daily to maintain growth and repair.
Now there is nothing in these bad boys that you cant get from food. But many people struggle on a modern carb processed diet to get their daily requirements. This is where a shake comes in handy. Of course I would rather you tuck into a nice grilled bit of chicken but these are perfect for on the go, or just after you train.
Your average whey protein can add around 20g protein to your daily intake.
So why is it so popular with us gym folk? because as mentioned before this magical macro nutrient supports growth and repair, which will aid in your goals to build or tone the body you desire.
Many health food stores over price protein so it is best to order online.
Dolphin Fitness offer an amazing range of these at decent prices.
Please note these whey proteins are not allergen friendly, so if you suffer any allergies i.e dairy, wheat, gluten or soy, you need to order elsewhere.
The link below is to the best completely allergen free vegan protein I have found. You need to register first then go to the nutrition tab. I recommend chocolate :)
Allergen Free Vegan Protein
Another amazing bonus is you can cook some amazing sweet treats with whey protein. Which will statisfy any sweet tooth, whilst eating clean.
Quick note before you all grab a dogunt after reading todays blog title, I am not talking about ‘that’ type of fat, nor am I asking you to start working towards a new bigger bountiful you…. step away from the Krispy Kreme!!!
I’m talking about fat found in food, the good kind. And hopefully going to debunk the myth that fat makes you fat. As we should know by now sugar makes you fat, processed carboydrates mixed with fat, makes you fat.
But fat, just as fat is an excellent energy source and is crucial to many metabolic processes. Making sure you diet has enough healthy fats means you have the right building blocks for vital organs, cells and hormones.
When I say to people I live off a high fat/ low carb diet, they imediatley think atkins…. I immediately tell them to pipe down. Most people go wrong on low carb diets as they think they are doing themselves a favour by just eating protein, word to the wise diet queen, your body needs at least 30g of carbs per day for liver function, and if you want to have any energy whatsoever you need to replace where your body sources its fuel from, if you take out carbs you need to replace with another which would be fats, so eating just protein and no fats, will leave you to become dreary and energy less, plus starving .. all in all epic fail.
I am by no means saying a high fat low carb diet is for everyone, I have seen amazing results and body transformations with carbs, when used correctly.
But for myself and anyone else with any internal damage out there, the high fat diet has one little bonus that a high carb does not, it prevents immflation.
3 Types of Fat
I am not going into this. Avoid at all costs, they are found in processed foods like biscuits, crisps and margarine.
Eating these bad boys will double your risk of heart disease, plus double your waistline
Read your packaging - Steer Clear
These babies are gold dust, eating your mono’s will
These can be found in food such as avocadoes, macadamias, hazelnuts, olives and olive oil (cold)
The fat that makes you all kind of fat? right? Wrong?
Saturated fat found in REAL unprocessed food, actually makes you healthier, it is only bad in poor quality food, depending on how the food was sourced and prepared.
Bad sat fat - Fast food chain burger
Poor quality meat + bad cooking methods + gluten in bun + fatty/processed condiments
Good sat fat - Home made burgers
Lean organic meat + grilled + hold the bun or use an alternative eg sweet potato sliders / salad
Don't be afraid of red meat, the harmful kind of sat fat comes from eating too many refined carbs.
Other ways to get your fats:
Butter - is a great source of fat! Unless your dairy intolerant due to it being 20% Milk
but your butter needs to be either grass fed or organic
and my favouriteeee COCONUT!! 💗
Coconut in all forms provide a great source of good fats, butter/ flakes/ milk or canned unsweetened milk.
Lastly a bit of PUFA education
Poly-unsaturated Fatty Acids
Were going to look at omega 3 and omega 6
Lets keep this basic
Omega 3 - GOOD prevents inflammation
Omega 6 - BAD promotes inflammation
So you need to keep your omega 3 balance above your omega 6.
Every good fat source will have an omega 3/omega 6 ratio
For example nuts:
Best Ratio - Cashews/Hazelnuts/Macadamias
Limit to 2/3 per week - Almonds/Brazil/Pistachios
More 6 than 3 - Flax/Pumpkin/sesame/ sunflower/walnuts - eating too many of these could cause problems.
So go gettttt your fats 😊
Linda Anne Adamson
My Goal... to make people happy with the skin they are in. To make the best of what they have got.