Protein is a macronutrient that is essential for maintaining and repairing body tissues, building muscle mass, and maintaining a healthy immune system. It is an important nutrient for individuals who are looking to lose weight and tone up, as it can help reduce appetite and increase feelings of fullness.
Australian research has shown that consuming adequate amounts of protein can have numerous benefits for overall health and wellbeing. For example, a study conducted by the University of Sydney found that a high-protein diet can help reduce appetite, increase feelings of fullness, and lead to greater weight loss compared to a low-protein diet (1). Another study conducted by the University of Newcastle found that consuming protein before and after exercise can enhance muscle growth and recovery, particularly when combined with resistance training (2).
Despite the many benefits of protein, many Australians fail to consume enough of it on a daily basis. According to the Australian Bureau of Statistics, more than one-third of Australians aged 18 and over do not meet the recommended daily intake of protein (3).
If you're looking to increase your protein intake and achieve your weight loss and toning goals, here are our 5 top tips to help get you started.
- Include protein in every meal. One of the easiest ways to increase your protein intake is to make sure you're including a source of protein in every meal. This could be as simple as adding some Greek yogurt or cottage cheese to your breakfast, having a chicken salad for lunch, and including a serving of fish or tofu with your dinner.
- Choose high-quality sources of protein. Not all sources of protein are created equal. High-quality sources of protein include lean meats, fish, eggs, dairy products, and plant-based sources such as beans, lentils, and nuts. These sources provide all of the essential amino acids that your body needs to build and repair tissues.
- Snack on protein-rich foods. Snacking on protein-rich foods can help keep you feeling full and satisfied between meals. Some good options include hard-boiled eggs, Greek yogurt, beef jerky, and roasted chickpeas.
- Consider protein supplements. If you're struggling to meet your daily protein needs through food alone, consider adding a protein supplement to your diet. Whey protein, for example, is a convenient and easily digestible source of protein that can be added to smoothies, oatmeal, or yogurt.
- Work with a personal trainer. If you're looking to lose weight and tone up, working with a personal trainer can help you develop a customized nutrition and exercise plan that meets your specific needs. A qualified personal trainer can also provide guidance on the timing and type of protein to consume before and after exercise to maximize muscle growth and recovery.
If you're looking to for help and guidance to your health and fitness goals, our experienced personal trainers at Vision Personal Training Bondi Junction can help you develop a personalized nutrition and exercise plan that is tailored to your unique needs and goals. Contact us today to learn more and schedule your free consultation.
Leidy HJ, Tang M, Armstrong CL, et al. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring). 2011;19(4):818-824. doi:10.1038/