A little bit about protein…

Happy Tuesday Everyone!

The first month of summer is here and the barbeques are out in force. Check out our Bi-Weekly Newsletter from our Official Partners at Nutrikate below for some nutrition tips and some delicious meal inspo!

A little bit about protein…

We hope the long weekend served you well and you got to enjoy some of the sunshine! Isn’t it a little bit crazy how it’s May already!?

This week Lisa is getting full reign of the newsletter where she is going to discuss protein with you and why it’s an important part of our wellbeing.


Protein; what art thou?

The importance of incorporating variety into your meals doesn’t and shouldn’t stop at fruit and vegetables, so this week let us talk about protein! One of the three macronutrients (carbohydrates and fats complete the trio) protein is involved in many bodily functions including transport, storage, cell/hair growth and production of hormones/enzymes. From an athletic, and indeed a health perspective, protein is the building blocks of muscle (our healthy tissue). It plays a key role in muscle strength, retention, growth and repair.
So what food sources should we look to for our protein? Red meat, fish, poultry, eggs and dairy are all high quality protein sources. Legumes, tofu, tempeh and seitan are nutritious plant-based protein options.  All of these foods contain protein but why is it important to include a variety? Well, red meat is a good source of iron and vitamin B12, oily fish has those all important omega 3s while greek yogurt and milk contain calcium for them bones and legumes are full of fibre! Switching up your protein sources means not only are you getting a variety of flavours but also a variety of nutrients!
A few important things to remember when it comes to protein:
  1. Try to split your protein intake evenly throughout the day. This is particularly important for muscle protein synthesis. Many people tend to have a big protein feeding at dinner, a small one at lunch and little to none at breakfast.
  2.  Protein is essential to support proper recovery after exercise. While it is important to include some protein in your pre-exercise meal it is even more important to have a protein feeding after to allow the muscles repair and prevent injury!
  3. Protein is the most satiating of the three macronutrients. Including it in meals/snacks will help to keep you feeling full for longer.
P.S. The above photo is our NK Banging Burger, the recipe you can find here


Lisa ?

Goodbye for another two weeks…

Thanks for the read guys! Wishing you all a safe and fabulous week! Best of luck with any of the training the lads at Excape have in store for you!

Much love,

The NutriKate Team

Did you know…

Every Tuesday, Kate runs a Q&A session on her Instagram account called Thirsty Tuesday? So if you’ve any questions, please catch her here.

Stay safe everyone.

The Excape Team💫