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(HealthNewsDigest.com) – If you’re looking to transform your body from one that’s carrying way too much body fat to one that’s lean and mean, you need to concentrate on two things: an exercise program and replacing fatty, processed foods with natural eats that are rich in proteins. Protein is not only essential for fueling your muscle-building strength workouts, it provides a foundation for increasing muscle mass. Proteins should also be accompanied by other much needed nutrients like carbohydrates, healthy fats, plus fiber. But according to WebMD.com, protein is essential for turning fat into muscle since it contains amino acids that not only build essential muscle tissue, but it will also help repair it.
According to Real Weight Loss + Wellness, a weight loss clinic in Atlanta, “35 percent of Americans are not only overweight, but bordering on obese, making the need for a serious exercise program and a switch to a protein rich diet all the more important. The more you exercise, the more broken down tissue needs essential protein rich foods for its proper repair and for the growth of strong muscle fibers which will replace dangerous body fats.”
Why Protein?
WebMD.com points out that branched-chain amino acids, or BCAAs, are nutrients found in protein rich foods that your body craves as you work out in attempt to transform body fat into real muscle. These amino acids are leucine, valine, and isoleucine and they are typically found in lean beef, chicken, fish, whole eggs, and other dairy products. Plants rich in proteins such as soy, peas, and quinoa are good for you too, but they are not considered a replacement for animal protein since their amino acid content is lower than those found in real meats. What you have to keep in mind while you train is that replacing fat with muscle is all about how much protein your body can absorb for muscle repair and muscle growth.
The Protein Turnover Principle
University of Florida Dietician, Laura Acosta, states that your muscles are constructed of protein. When you train your body, your muscles go through something called “protein turnover.” In other words, muscle is not a static tissue. If you are actively engaged in daily workouts, your will be constantly breaking down your muscles and building them back up, which is why protein is so important to the diet. Without it, your muscles do not recover and rebuild. If you’re worried about too much fat in your diet, you can focus on less fatty, lower calorie animal proteins, such as fish, white meat chicken, lean cuts of beef, or pork. Salmon is a good source not only of protein but also omega-3 fats, which are said to be good for heart health. If you prefer a more vegetarian friendly diet, you can substitute some meats with plant-based proteins such as legumes which can be mashed up and made into a meatless burger. But again, it’s best to include animal proteins in your diet too. Foods that contain all 9 vital amino acids are considered complete protein sources. They can be found in beef, poultry, milk, eggs, and fish. Plant-based proteins only contain some of these essential amino acids. That said, you can combine both animal and plant proteins. Here are some examples of delicious protein rich meals and snacks:
–Peanut butter on whole wheat toast.
–Beans mixed with rice, pita bread smeared with hummus, plus refried beans on corn or flour tortillas.
–mixed salad with chickpeas and sunflower seeds.
Acosta stresses that the key to building muscle and reducing fats is regular exercise and creating a balance of complete and incomplete proteins in your diet.
How Much Protein do You Need?
Red meats are perhaps the best source of vital proteins. But those concerned with heart health and too much cholesterol in their diet might want to focus more on fish and chicken since they contain all the amino acids your muscles need to grow. Eggs, egg whites, and cottage cheese are also good muscle builders. WebMD.com goes on to claim that a person in training should try for 25 to 30 grams of protein per meal. Sound difficult? A simple cup of yogurt will provide you with 12 grams in one sitting. Try a diverse mix of foods and instead of eating three big meals a day, go for five or six little, protein packed meals such as cottage cheese mixed with fresh fruit, peanut butter on whole grain toast, egg white omelets, fresh fish and rice, lean burgers on rye bread, boneless chicken breast and salad mixed with cashews, and more. Just use your imagination and there will be no end to the protein rich meals you can create.
Turning fat into muscle might be easier when you’re young, but you can do it at any age, and at the same time, add not only years to your life, but you quality also. This takes a regular training routine, plus replacing fatty, processed foods with those rich in complete and incomplete proteins.