hull kr talk 8 = protein
Post on 07-May-2015
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Hull KR Nutrition Principles
To play great you must hydrate
For a longer career eat plenty of veg
Start the day like a champion
You are paid to eat
Managing stress is the key to success
Eat the right fats
Deserve your carbs
Lack of sleep dampens ability to utilize carbs The truth about carb loading
Principle 8- Mean machines need protein
Rich McKeating
Two schools of thought Anti Protein
Vegetarian
People get too much
large animals do not each much protein
Children grow big without a high protein diet
Protein causes cancer
Problems?
Bodybuilders More protein =more
muscle Protein 2g per lb No matter where it
comes from
Problems with protein Acidity Wheat Chemicals Hormones Steroids Antibiotics Kidney damage?
Get this man some f**King eggs!
Real benefits of protein
TEF-30% higher
Prevent muscle breakdown
More protein= more IGF 1
Increase protein turnover- breakdown and rebuild
Increase amino acids= better brain function
Best sources or proteinMeat/Fish/eggs
Carnitine
Tyrosine
B12
Dairy/ eggsGrains/ nutsvegetables
EggsYolk is good for you
HDL
Vitamin E
Eggs are loaded with nutrients
Choline
Selenium
B vitamins
Lutein
zeaxanthin
Best protein source
No need for egg white Omelettes
Best Raw!/ boiled/ poached
BeefGrass fed vs grain fed
Grain fed= 1/3 lower omega 3, 1/3 lower beta carotene,1/3 lower vitamin E
Grass fed produce 2 to 3 times more CLA
Half the fat is mono unsaturated
Great source of Zinc
LambIs usually grass fed!
Liver
All RDI Vit A
Great source B- Vits
55% RDI Zinc
4 OZ Trimmed portion
90% potassium of a banana
30g Protein
9g saturated fat
1/3 RDI B12
25% RDI Zinc
Wild Game• More omega 3 than
farmed meat
• Leaner cuts
• Great source of B vits, Iron, Potassium, zinc, selenium
• Possible risk of Lead contamination, eat sparingly
Chicken and Turkey
Excellent lean source of protein
Contains many important vitamins and minerals too
Dark meat contains mostly mono unsaturated fats and has more zinc than light meat
Both contain selenium, low levels are associated with increased risk of cancer
High in the amino acid tryptophan which can be useful for those who struggle getting to sleep ( is higher the more quality the meat)
Healthy Fish
eating fish twice a week may lesson the effects of Dyslexia, Autism Hepatitis ADHD Coronary heart disease Alzheimer's Stroke Diabetes and all inflammation diseases such as rheumatoid arthritis.
Fry lightly in butter or bake
Healthy FishLots of convenient tinned snacks or meals, sardines, Mackerel, pilchards etcTry not to get fish in vegetable oil, go for Olive oil, there own fat or tomatoes', mustard sauce etc.Tuna
packed in water takes away Omega 3’s
look for Olive Oil packed tuna steak has more omega 3
but will also be more contaminated
yellow fin contains almost no B12 where as Blue fin has 150% of daily value.
Healthy FishWild Alaskan salmon, canned, frozen or fresh contains more Omega 3 than its farmed counterpartsFarmed Salmon is high in pro-inflammatory omega 6 due to their grain fed diet, as well as anti-biotic, red Dye and PCB'sWhite fish has less Omega 3 but is still a fantastic food, being low in calories, high in protein and B.Vitamins.
Other great protein sources• Natural Organic Yoghurt
• Mozzarella, cottage cheese, haloumi
• Nuts, especially almonds
• Quinoa
• Vegetables and legumes are incomplete
How much?20g at at time?Healthy adult male .6g per kg?
MinAthletes deplete muscle protein continuously, therefore need more!Athlete 2.2g per kg
Hints and tipsEat Protein first
Consider drastically cutting down sugar
Do not overcook
AGE's
Denatured sticky proteins
Combine protein sources
Chicken + Cottage cheese
Salmon + Lentils
Steak + Eggs
Hints and tipsVariety is important to get most out of your protein
Quality is equally important
Burgers/ sausages/ cheap mince
Must balance out with alkaline foods
Veg
Grapefruit
Avocado’s
Limes
Greens
• 5 Things you learnt today?
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