How Biltong Fits into Your Fitness Regime

Biltong is high in protein, low in fat and carbs so it’s a great snack for people watching their macros. With the convenience of being in small packs that don’t even have to be refrigerated, biltong is the ideal snack for anyone with a fitness regime who needs to snack after the gym.

But why is having a high protein snack for after workouts so beneficial? We asked our Technical team to explain it further.

The Science

The recommended level or Reference Nutrient Intake (RNI) of protein per day is 0.75g per kg of body weight. So for an average man weighing 80kg/12.5st that’s 60g protein each and every day.danielle-cerullo-782570-unsplash

Protein is essential for building muscle mass. If you’re not eating enough protein in your diet, your body will not build muscle cells and you may even notice muscle loss. Any muscle damage that occurs during exercise cannot be fixed and strength may decrease. Without adequate intake, your cells cannot be repaired.

Protein is made up of amino acids – these are the building blocks of proteins. There are 20 different types of amino acids; 8 are essential and can’t be made by the body, so need to be sourced from the foods we eat; the other 12 are non-essential and can be made by the body.

You can get all your essential amino acids from a balanced diet and from lots of different sources, but not all protein is the same. You find protein in fruits, vegetables, grain & nuts, but it’s only from animal sources that we get all the amino acids our bodies need, in one place. Different proteins are absorbed into the body at different rates, depending on how easily they are broken down. So it’s good to have different types of protein in your diet.

maria-fernanda-gonzalez-461521-unsplashHigh quality proteins such as eggs and meat offer more muscle building amino acids than other protein sources, so are considered more valuable sources of protein, particularly if you do lots of exercise.

Pork is one of the richest sources of the amino acid Leucine, which makes up 1/3 of muscle protein and helps stimulate repair after exercise, so is great as a post exercise snack. Lean beef also provides good amounts of Leucine. Katie Hiscock – Fitness writer for BBC Good food and sports therapist.

Meat contains between 29-32g of protein per 100g, significantly more than any other protein source. According to the British Nutrition Foundation, adults should consume two-three servings of protein every day – a typical portion being 100g of lean meat or 140g of fish.

Protein rich foods can also help you feel fuller, so including lean meat into your daily diet can help minimise feelings of hunger and decrease overall energy intake.

Disclaimer: All information on this site is provided for general information purposes only, it is not medical advice and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified health professional regarding a medical condition, dietary change or health care decision.

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