Protein For Weight Loss

What is Protein?

Protein is a vital nutrient that your body needs every day. Protein helps you maintain and rebuild your muscles after exercise. Foods high in protein include whey, fish, chicken, eggs, dairy produce (such as milk, cheese and yoghurt), beef and soya. Proteins do most of the work your cells require for the structure, function and regulation of your body’s tissues and organs. Protein is constantly turned over in the body and ideally losses should equal intake. Activity increases your need for protein, as it also accelerates these losses.

How much protein do I need?

The UK Food Standards Agency recommends that adults take in around 55 grams of protein per day or 0.8g per kg of body weight. Guidelines for active individuals, however, such as that supplied by the American College of Sports Medicine (ACSM) or English Institute of Sport (EIS) recommend between 1 and 2 grams per kg a person weighs.

When should I drink a protein shake?

Protein shakes are ideal for immediately after training where it can help with muscle development, but can also be handy at any time of the day where you might be struggling to find a good quality convenient source of protein.

What happens if I don’t eat enough protein?

An occasional low-protein day will not affect muscle maintenance or growth, but if you don’t get enough protein on a regular basis, then you will find it harder to maintain or build muscle mass.

The Recipe

This smoothie delivers on taste, but also supports the digestion of fats and proteins with the digestive enzymes from the pineapple and gives you a very healthy dose of both Vitamin C. The smoothie is high in protein, but low in calories, making it a perfect smoothie for breakfast and for weight loss. Kiwi adds a unique taste!

Prep time:  5 mins Cook time:  1 mins Total time:  6 mins

Serves: 1

A protein blast smoothie with pineapple, kiwi, and almonds. Yogurt adds protein.


1 cup fresh pineapple

1 medium kiwi, skin intact

2 T unsweetened coconut

6 almonds

1 cup vanilla Greek yogurt

Coconut milk to the fill line


Place everything into the NutriBullet and blend until smooth. Makes 2 servings.

 Nutrition Information

Serving size: 1 large cup Calories: 190 Fat: 5.6 g Sugar: 16.1 g Sodium: 44.7 mg fibre: 3.6 g Protein: 11.8g Cholesterol: 0

Protein For Weight Loss


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