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Home » Uncategorized » How steaks, eggs and nuts could help prevent midlife spread – The Telegraph

Chickpeas, nuts and rice count too

Mary N Lochlainn says: High-quality protein sources are easily digestible and high in essential amino acids especially leucine. Leucine is a branched chain amino acid (BCAA), which is particularly important as it stimulates the rate at which the body transforms dietary protein into muscle and improves strength.

We need more of this amino acid as we age. Leucine also helps regulate blood sugar, produces growth hormone and may help with weight control. As the body cant make leucine, it must be obtained from food, N Lochlainn recommends eating salmon, chickpeas, nuts, eggs and brown rice.

Once animal foods were considered superior for protein as they are complete, meaning they contain all the essential amino acids. Now we know that all the amino acids dont need to be consumed in one meal, but they can be eaten separately throughout the day.

Studies have found that as long as people eat enough protein at least 1.1g per kg of body weight then a vegetarian diet is as effective as one containing meat for building muscle during weight training. Rich sources of plant proteins include nuts and seeds, lentils, soy,quinoa, peas and beans.

Tewsays: If you are vegan or vegetarian, its perfectly achievable with some planning.

Eating whole foods is always going to be better due to the combination of nutrients. However, protein bars and powder can be useful when you are busy or need a top up, says Tew.

Nutritionist Kim Pearson says: Compromised digestive function means people can struggle to effectively digest more dense protein containing foods like meatas they get older. Protein powders are already broken down and so are easier for the body to use, and work well if you have a small appetite.

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How steaks, eggs and nuts could help prevent midlife spread - The Telegraph

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Home » Uncategorized » How steaks, eggs and nuts could help prevent midlife spread – The Telegraph