Build Muscle, Lose Fat With Broad Spectrum Protein: The Nutritionist

Build Muscle, Lose Fat With Broad Spectrum Protein: The Nutritionist

Brian, who wants to “build muscle and shed fat,” has submitted his eating routine to Insider’s Nutrition Clinic, where qualified dietitians and nutritionists provide advice on readers’ eating habits.

Brian, 35, he said lifts heavy weights five days a week, he walks briskly for 10-15 minutes before and after training and does physically demanding work.

Registered professional associate nutritionist Eli Brecher he told Insider that Brian is doing the right thing by eating a lot proteinbut you should consider diversifying your sources with plant-based foods, whole foodand fish as well as meat.

Brian’s weightlifting and active lifestyle are great, but he would do well to incorporate them flexibility and mobility exercise into his regimen, such as 10-15 minutes of stretching or yoga after training or on weekends, Brecher said.

Replace processed proteins with plant-based or whole foods

For breakfast, Brian has a protein shake, a turkey sandwich, high-protein yogurt, a trail mix bar, and a banana.

Two hours later, he eats protein barHe said.

Brecher said Brian’s overall diet contains a good amount of protein, which is in line with his goals building muscle and losing body fat.

However, he could benefit from replacing some of the processed sources, such as bars and shakes, with plant-based or whole foods, she said. Brecher said it could give Brian more fiber help in his goal fat loss because fiber gives a feeling of satiety.

Brecher recommended making a breakfast smoothie with berries, spinach, oats, chia seeds, nut butter and milk for more whole foods and nutrients.

Replace the meat with tofu, lentils or chickpeas

Two to three hours after his morning snack, Brian eats a pound of ground turkey or chicken with white rice, followed by another high-protein yogurt and orange.

“They may want to replace their turkey or chicken for lunch with fried tofu or lentil and chickpea stew,” Brecher said. “All wonderful sources of plant protein and fiber.”

Substituting brown rice for white rice would increase Brian’s fiber intake, while quinoa it would provide minerals like iron and magnesium, Brecher said.

“You could also supplement your yogurt with extra protein in the form of a handful of walnuts, which are rich in antioxidants, and a sprinkle of pumpkin seeds, which are loaded with zinc and vitamin K,” Brecher said.

Eat a variety of foods, including healthy snacks

In the mid-afternoon, Brian has a snack such as almonds, trail mix and/or a protein shake.

walnuts are a good source of healthy fats and also provide protein. Brecher suggested adding variety to her snacks by sometimes eating carrot sticks with hummus or mashed avocado on whole-grain crackers with a sprinkle of mixed seeds.

For dinner, Brian eats chicken, turkey or beef with white rice and vegetables, he said.

Brecher said Brian’s diet may lack variety and suggested replacing meat with fish for a few days.

“Fish is an excellent source of protein and contains various essential vitamins and minerals, such as iodine and selenium, and fatty fish, including salmon, mackerel and sardines, are rich in omega-3 fatswhich are beneficial for cardiovascular and brain health,” she said.

The advice in this article is not a substitute for professional medical diagnosis or treatment.

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