the challenging german would so explains quick and easy, short and sweet. find us on t w dot com, click on apply and social media video news for learning can cause some sliced the, it's hard to know what to eat anymore. so much conflicting advice. so many do's and don'ts. high protein diets are seriously in right now. athletes are supposed to eat lots of it to grow those muscles. but how much protein do we really need and what are the best sources? are expensive, shakes the key to pumped biceps header athletes the only ones that should monitor a protein intake. no need to watch thousands of videos to get the answer. what's just one, this one. welcome to in good shape. the

a table full of high protein products. patricia, this isabel has been is a main step. what's available? this protein enriched rice pudding width shakes even a coffee talented as high protein and plastic chocolate phones with extra protein provide high product. when you see high protein, you think it's no longer a sweet treat. that's something healthy. one of the, that's the idea. money factor is even higher fitness influence cents to per month, that high pricing chocolate bonds. as a reminder spot, if you were accounts and then pull out a bar and think you're doing something to build muscle and improve your health. i'm afraid i have to disappoint you. this is just as sweet, highly process of product full of sugar. most of i is the light rings on palm oil submitted to the holding time on most of these products have

a lot more comp hydrate, some protein, different in madison high protein bonds that have twice as much protein as carbohydrates on fat point. that's actually the best mix and a good guide on i don't have guns with all the end table. many of the supposedly healthy products contain found to many cops including sugar, but they sell well, even if high protein bar costs more than twice the price of a normal life. the protein label makes it attractive. not because proteins enjoy a standing reputation. what is the proteins of the building blocks of life? the origin of the word says it will. the greek word protests means the 1st most important and tiny, it's true. there's no life without protein a part to in working with 21 different amino acids. so bodies combine and build various protein proteins that are important for muscle spittles. so for the

immune system, large formation a maintaining, stable blood sugar levels of the $21.00. 9 essential amino acids can't be produced by the body. so we need to get them by each protein rich food. the kind of what's in on this we can store protein, it's important to each enough every day, once new protein is considered a big deal among people's thinking to build muscle much most supplement flight training with high protein products. maria works out 3 times a week. mean space, unhealthy is a priority. she's a single parent of 3 who often works as a teacher. so days on long and busy. and i talked this daily, life is tough with a job and kids when you always have a tight schedule, not in the afternoon time, it's hard to make sure that you're teaching enough pricing. i just don't know if i'm doing enough to switch all kinds of hey,

maria came to isabel's advice. for a week. she kept so wrinkled of what she ate. the same right without. she sees lots of protein rich meals lentil soup. simon bronze bowls with various beam and protein shakes the on the go. but how good a day? maria has tried a few and often drink some that practical promising quick shots of pricing things. i'm watching them while i'm in a hurry on the way to where cool before or after training, what it has to be quick. what do you think of them that we want? that's what happens is well 1st the list of ingredients is quite long. lot, lots of ingredients and some sweetness. that's not so good. feel got are so sweet as can damage your intestine. unfortunately, that increases your risk of getting diabetes. they'll cardiovascular disease as well as obesity. so i would advise against drinking protein shakes every day over

a long period of time. but if that's a specific reason, if you're working out or you want to lose weight in a healthy way, then protein shakes can be useful. and here we have 70 full grams of uprising a 100 rounds, as if it ends about this good type us cool. i would always recommend shakes with over 70 grams of isabel, and that wants to measure how much muscle mass maria currently has that simpleton to determine how much protein she needs to be taking in the muscle. i'm using the b i a method which meshes body composition b, i a sense the bio electrical impedance analysis. it allows us to determine exact levels of muscle mass on something less often also how much muscle is in individual parts of the body. so when the legs and arms, for example, what i come to that i left. so now for the result then what else we can see that you'll slightly below average in your right tom. surprisingly, you have

a little more muscle in your left on the top to yes, i've noticed that doing training phones to yeah. and maria has a very good results from about. there's still room for improvement. and her goal is to build more muscle. so she goes to the gym a lot, it's all with targeted training and a little more protein. she can produce to muscle gross. oh, so now let's go back to some resolve them. so how much protein does maria need each day to? jenna nutrition society recommends no point 8 grams per kilogram of body weight. for maria, that would be 40 grams a day unless clothings this, but you need to know that this is a minimum requirement. this is an item. so if you can see this much that you'll just about to avoid a protein deficiency that's been missed and i live in off of new studies, recommend 1.2 to 1.4 grams per kilogram of body weight on to the mall for people

who work out a lot. that's about your case, the 80 grams a day on talk on. you can get that from the actual sources. animal products generally a good, including ex fish is great to meet good plant. they still says on most is not on see on this this one, isabel suggests for breakfast protein shake with stories, milk you all get on elements visa, audit in the form of creamy and box up protein content of the shake around. so 2 grams, thoughts about the same as with a store brute protein powder, pony without the additives? was always been cut out a few more stories. yeah, a couple of them law, but it's delicious or isabel's tip for

a quick lunch. a protein bowl is keen. why to the, to the beans minutes. i'll get dress thing on xena. oh, 2nd, around 30 grams of protein. incidentally, it's best to spread your protein intake over several meals with $25.00 to $35.00 pounds each month. that was more than that can lead to gastro intestinal problems. and how does the bowl taste any boy, it's delicious. this is the 1st time i pad came on myself. it's super tasting, especially in combination with the juno in the notes on for dennis tay tires with eggs. lo fi, you'll get on pumpkin seats. a simple dish packs with pricing, a protein which diet is perfectly possible. we just not feel feats. it's not always quite as quick and convenient as piled as obamacare, but at least you know it's full of good nutrients. in addition to hundreds of

minerals and vitamins, your body needs 3 essential macro nutrients. first of carbohydrates, they're basically fuel providing the energy that your muscles and brain need around the clock. then there's fat that to provides energy, but also cushions are oregon's and keeps us born. it's also used to build cells and produce hormones. and last but not least, protein that too is essential. but proteins have many tasks. the x r a nutritional powerhouse, those, the oaks and the lights are rich and protein. it may be hard to imagine that the compounds floating in this gooey mass can become everything from the tip of your head to a positive your heart to see the just like with a white foam proteins can also bind together in the body

to get the protein building blocks conform, i like this one that's both stable and flexible bones and muscle and soft, foamed in this way, the heart and the brain already. so i made up to a large extent of the soft, yet strong, not to say is delicious. but proteins can also move around a lot. they can transport other substances through the blood. red blood cells contain of pigment code hemoglobin, which is also a pricing. it transports oxygen, which every cell needs to sign. these proteins deliver oxygen around the clock from the brain to the soul of the foot.

the but proteins can do even more. for instance, they help and show we remain in good health. many proteins work function, bacteria, and viruses. one guides the team to the source of the problem with that information, infection or injury. the next wave apprehend the culprits? yes, other fuzzy slip has a dummy around 20000 different proteins has been identified so far. each with its own special charles and they can only function properly if they are foamed correctly. that's why on

dna needs protecting. it provides the blueprints to make protein. that protection is once again provided by you get this protein. if they support a problem, they, some of the other protein feeds repair and affected stretch of dna by replacing it so protein can do a whole lot more than you might think. neat is especially rich in protein state, for example is around 25 percent protein. you don't need, there are vague and vegetarian options. 2 thirds contain all the amino acids that are bodies and especially our muscles need one egg has on average 13 grams of

protein, but don't over do it one to 3 eggs a day is ok, but no more full fat yogurt is a good source of protein to 100 grams contain up to 10 grams of protein pulses are also an excellent alternative to meet kidney beans or nearly one 3rd protein. it's the same for peas, but soybeans are the front runners with a whopping 40 grams of protein. then every 100 grams of sort. so even athletes can build muscle without consuming meat and muscles don't just look good. they're essential. it's how life case. sometimes some people have celebrated both of those the, the real work behind the scenes. in all these, it's all muscles that do the heavy lifting. i leave with the help come the hot come floods the lungs require and the digestive system process food. go my face

control of facial expressions. they allow us to cling and smile, and they can make all has thumbs on, and i'm, thanks to powerful skill lead to muscles. we can move our entire body and all kinds of objects. muscles are made up of bundles of muscle fibers. and these fibers consist of what the quote myers 5 rolls and these my of 5 rolls into a made up of proteins like mice and, and actin. and they, what, like tiny motives that's triggered by electrical signals which are transmitted through is another system. the headset, the mice and proteins bind to the accent and move it along. the muscle begins to contract and the cost never waste several $1000000.00. if these level most of my to is working together, it creates points to force. unlike machines,

all muscles tend to mediately fail when subjected to too much strain. quite the opposite, minus the damage to the 5. this is we're passed a new myers 5. both strands are even formed in the process. muscle squared, bigger and stronger as a result. and that's good for all health muscle training also strengthens bones and joints. keeps the metabolism going, prevents muscle, often old age the muscles can be trained in a targeted by however, that's because molten hoff. it's done because control consciously in many organs the muscles are primarily controlled unconsciously quite the ultimate mic nava system. so the vital both of these functions always remain active. these muscles do also benefit from exercise indirectly. for example, sauce to pluck slowly trains the health and blood vessels and deep breathing trains . the muscles of the respiratory system

the muscles keep the show on the right. so they just apple the price, they can get the but muscles have a problem. overtime they shrink in size and strength as we age are bodies gradually lose muscle mass. you can counteract that though with strength training. and with a protein rich diet holes are people need to eat plenty of protein. at least one gram a day per kilo of body weight. so have you ever checked to see how much protein your parents or grandparents each johan whole month is $86.12 states. he goes to the gym twice a week to do strength training. a full my, i'm a to hung bolton, i exercise in school to always been a big part of his life. i see only came on when we,

when michel sports with the only off to school activity on alpha. so if you, the mucus, we didn't have all the different options that people have today, loc money. so so that's how i go into exercising regularly and i just kept doing it between he has been sick on occasion, but on the whole, johan whole month is generally that re healthy doctor call nice new checks, his blood, sugar, and distress. so well, training results. 4.8, an excellent sally. it's also because he and his wife take cash to eat a healthy diet. it's off as millions on every day. we have no good for lunch or a cup of milk. and in the evening, cheese and cold meat, sunup levels, fish to choose fighting. so the school she's senior is already doing a lot right. plenty of healthy protein at every meal. unhealthy thoughts from fish,

generally a good recommendation. plus eggs lean meat, preferably chicken, also not single diet, everyday face fill you up for a long time from time to time. cheeses that are not to find t. o the 65 year old suit eat more protein generally. but you don't need a protein shake off to training and no expensive lifestyle products either, despite all the advertising. because it was highly from the high protein your systems, whether there's a few of them. i listen as much as we can. the guide is that these products are usually highly price as to contain sweetness that can cause you to crazy food on are expensive to the protein needs to be a key component in your diet. you know, the age to store muscle loss and maintain existing muscles. but without exercise, that's of less lease. so johan hoffman is doing everything right. going to the gym

twice a week. that's the best with time of time. and not only elderly people looking to maintain muscles need protein. anyone wanting to build muscle also needs more so it's don't overdo it, too much protein is thought to be bad for your kidneys. all those studies are not conclusive. what's clear is it's important to drink a lot. another trial indicated too much protein could lead to vascular blockages, but it only had a few tests subjects. yet other studies looked at additional benefits of protein. what is it makes you feel fault? that's especially helpful if you want to lose weight in the spread. clearly you can change a lot of different grains. it looks pretty healthy, stuff on cold. i did every day as part of a study. and it had a surprising effect. shop and environment. i lost and 7 and

a half kilos in 3 months and it just tasted so good and fills me out a little higher. this study was headed up by diabetes, specialist stuff on mazda in the van lines. the bread is a key cause of weight gain and patients with diabetes and obesity coordinates of other carbohydrates like potatoes, rice, past the room. bread contains starch, which activates insulin production. insulin stops your body burning fine. so you count these weight. so insulin promotes font pit. that's why they can't use the pin code, created a healthy, a little tiny to spread. seeing the doctor a good friend, some bread often came up in that conversations. i think it was the thing we've been friends for years. i used to teach. i know that his bread was killing my patients, which he didn't like. so one day he came to me and said, i've developed a new bread. can we put it to the test? i test the bacon a taken his friends accusation to halt unexplored,

and the result was a fuel grain. bread made without flour stuffed for the seeds on lakes. it was a low comp, old protein bread. in other words, loving carbohydrate, some high in protein and find that so would stuff on mountains, patients lose weight if they agent? the doctor was keen to find out. he and his team started a bred study. stuff on colin was one of those who took part. he weighed a 122 levels at the time, but didn't want to restrict his diet. it's been voted as i'm a bred a tab. i just love it to see. i mean, what, what do you think bridge can lose weight was a whole new idea for me was interested in wisconsin lesson percents. the trial participants were examined before and after the study weight height, body mass index, waste size, blood pressure. unplugged values went oh,

recorded the study last 23 months during this time stuff on cone well bred from the bay 3 once a week, old participants would towed to continue eating exactly as before. the only change was the bread. one group was given a mixed rye bread, the other group, the protein bread. the participants were not told which groups they were in. stuff on cone go, the protein bread and sing, realized he was eating less, modifies which i normally eat, not just slice, but with this bread responses were enough. but after that i didn't feel like snacking on things like potato chip. this little pretzel sticks. i was to stuffed off to 3 months each patient was way to get the groups that 8 right. right. had last, almost no wait. the participants to make the protein bread. most an average of 1.7 kilos on subjects age 55. and over the last, an average of 2.6 kilobytes,

a surprise through the width is 7.5 killers. stefan cooling is among those who lost the most weight, the diabetes ex, but had expected a little light loss due to the g secretion of insulin. but even he was taken aback by the results will still be opt out of the study shows that especially for older and significantly over white people, you will need to change one component in your diet to lose weight. sometimes it's noticed difficult as you might think, that the monthly stuff or can you get the same results with bread from the supermarket. jet and supermarkets offer a wide range of low cob, high protein and protein breaks. but we found most of these products were only around 25 percent protein, and significantly more expensive nutritionist mathias results, studied the ingredients for us. almost o supermarket. breads contain flowers,

but he can sit as flour, free grain, bread to be more beneficial by guns. when you have whole seed or not fragile, the whole grain is used and nothing is fine, the ground and there's no flower and this is for you as a result here, when you each, it doesn't much to me, the blood sugar cut off nothing. good. north aunt and i took a 4 times the other advantage on that whole seat bread without flour contain up to twice as much find on me a buy that stuff or mathias needles. that's some supermarket breads. have bonnie mt flour added to make them look down. okay, and in some cases they contain too much salt. a number of manufactures o 7 rich that bread with industrially isolated proteins like wheat protein concentrate. his tip looks a natural sources of protein by solution bored in bread like this one from the bakery. the rates of protein content comes from whole foods. obviously,

don't just have a protein isolated next, but actually the whole island. and it also contains a range of minerals, which means in good fatty acids. so i'm going to cut on that's on like b supermarket brands. so is the right kind of protein bread, an easy way for everyone to lose weight. and you see that, but not everyone will be able to lose weight this pricing bread. i don't need those whose bodies produce more incidence of these of people who may have type 2 diabetes in the family. and the more of a way to put them all into the new projects. if you have a body mass index of while over 27, you have a good chance of losing weight of this bread. if you want to try it, pay close attention to ingredients when buying your bread or bake yourself. you can find recipes for flour, free protein breads online. if you, they're not healthy till things you have to fix, not versatile,

and really tasty. whether eggs, fish, or salad, it's important to mix it up. that's why we always have a wide range of new and interesting stories on in good shape. thanks for watching. see you next time the,

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